Keto Diet - A lifestyle not a diet
Man or woman, everyone is always talking about “losing weight” and what is the best formula, supplement or even lifestyle to gain your desired weight. I know, because I’ve been there too. But what are they exactly referring to? Human body weight refers to the amount of mass on your body. The bulk of this mass is from body fat, water, muscle, and bone. Being overweight means that you have extra body weight from fat, water, muscle, or bone.
If you find yourself in a conversation about dieting or weight loss, chances are you’ll hear of the ketogenic, or keto, diet. That’s because the keto diet has become one of the most popular methods worldwide to shed excess weight and improve health.
The ketogenic diet is a very low-carb, high-fat diet that involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. In practice, you get to eat real foods in the form of natural fats and protein (meat, fish, poultry) while carbohydrates (sugars and starches) are restricted.
On the keto diet, 70 to 80 percent of your calories come from fat, and about 5 percent come from carbohydrates (that’s around 25 net carbs after subtracting fiber from total carbs). Moderate amounts of protein account for the remaining calories.
This low-carb diet, fat-rich eating plan that has been used for centuries to treat specific medical conditions. In the 19th century, the ketogenic diet was commonly used to help control diabetes. In 1920 it was introduced as an effective treatment for epilepsy in children in whom medication was ineffective. The ketogenic diet has also been tested and used in closely monitored settings for cancer, diabetes, polycystic ovary syndrome, and Alzheimer’s disease. Read here more about how ketogenic diet improves chronic health conditions.
Before and after a 60 Day Keto Diet
If you talk with people who have struggled with weight loss and diets for years you will think switching over to a ketogenic diet can seem overwhelming, but it doesn’t have to be difficult. Your focus should be on reducing carbs while increasing the fat and protein content of meals and snacks. In order to reach and remain in a state of ketosis, carbs must be restricted.
It is advised to eat unprocessed meat, fish and seafood such as salmon, eggs, vegetables, and natural fats on this diet. The diet recommends only vegetables that grow above ground, including tomatoes, aubergines, broccoli, peppers, brussels sprouts, and cucumbers.
You can also still enjoy cheese and butter. Foods out of the question are fruit, potatoes, pasta, bread, rice, chocolate, and sweets.
Keto diet is for a good reason one of the hottest weight-loss plans around: it makes you feel great. Keto-ers feel more satiated throughout the day and have increased energy levels, both physical and mental, leading to:
- Fewer cravings due to the high-fat content of the diet
- Lower caloric intake
- Fat loss versus body mass
- More physical activity, due to increased energy levels.
BEST FOODS FOR FAT LOSS ON THE KETO DIET
When following a ketogenic diet, meals and snacks should center around the following foods:
- Eggs: organic whole eggs make the best choice.
- Poultry: Chicken and turkey.
- Fatty fish: Wild-caught salmon, herring and mackerel.
- Meat: Grass-fed beef, venison, pork, organ meats and bison.
- Full-fat dairy: Yogurt, butter and cream.
- Full- fat cheese: Cheddar, mozzarella, brie, goat cheese and cream cheese.
- Nuts and seeds: Macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts and flaxseeds.
- Nut butter: Natural peanut, almond and cashew butters.
- Healthy fats: Coconut oil, olive oil, avocado oil, coconut butter and sesame oil.
- Avocados: Whole avocados can be added to almost any meal or snack.
- Non-starchy vegetables: Greens, broccoli, tomatoes, mushrooms and peppers.
- Condiments: Salt, pepper, vinegar, lemon juice, fresh herbs and spices.
Foods to Avoid
Avoid foods rich in carbs while following a keto diet.
The following foods should be restricted:
- Bread and baked goods: White bread, whole-wheat bread, crackers, cookies, doughnuts and rolls.
- Sweets and sugary foods: Sugar, ice cream, candy, maple syrup, agave syrup and coconut sugar.
- Sweetened beverages: Soda, juice, sweetened teas and sports drinks.
- Pasta: Spaghetti and noodles.
- Grains and grain products: Wheat, rice, oats, breakfast cereals and tortillas.
- Starchy vegetables: Potatoes, sweet potatoes, butternut squash, corn, peas and pumpkin.
- Beans and legumes: Black beans, chickpeas, lentils and kidney beans.
- Fruit: Citrus, grapes, bananas and pineapple.
- High-carb sauces: Barbecue sauce, sugary salad dressings and dipping sauces.
- Certain alcoholic beverages: Beer and sugary mixed drinks.
Be sure to choose healthy food sources and steer clear of processed foods and unhealthy fats.
Either you are on a diet wanting to losing weight or not, for keeping your body in a healthy state you should definitely avoid the following:
- Unhealthy fats: Margarine, shortening and vegetable oils such as canola and corn oil.
- Processed foods: Fast food, packaged foods and processed meats such as hot dogs and lunch meats.
- Diet foods: Foods that contain artificial colors, preservatives and sweeteners such as sugar alcohols and aspartame.
Switching to a very low-carb diet is a major change, and your body may need time to adapt to this new way of eating. For some people, this transition period can be especially difficult. When you’ll start reducing your carbohydrate intake you will start having symptoms like tiredness, fatigue, stomach pains, dizziness and headaches. Such symptoms are commonly referred to as the keto flu.
Signs of the keto flu may start popping up within the first few days of cutting back on carbs. Symptoms can range from mild to severe and vary from person to person.
You can combat the keto flu by staying hydrated, replacing electrolytes, getting plenty of sleep, avoiding strenuous activities, eating enough fat and cutting out carbs slowly over time.