If you are new to Ketogenic diet, you may want to know how and where to start. Before you learn how to start a keto diet, you must know what exactly is keto diet and why it is so effective.
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Nowadays the Keto diet has become popular, but for good reason. It is a very low-carb diet, high-fat diet, and low to a moderate diet which gives you relevant results whether you want to lose fat, boost brain health, increase energy, improves your blood sugar level or you want to improve your overall health. Keto is the best diet for you.
Over 20 studies have shown that keto helps you in losing your weight and improving your overall health
Keto diet is a low-carb diet where you have to restrict the intake of your carb and replace it with healthy fat. When you reduce the intake of your carb, your body will enter into a metabolic state called “ketosis”.
When you replace your carb intake with healthy fat, your body enters and sustain ketosis.
Your body becomes effective and started burning fat for energy. Keto also helps in lowering the blood sugar and insulin levels. In order to produce ketones, we must simulate a process in the liver known as ketogenesis.
The healthiest way you can do this is by limiting your carb intake.
In other words, the Keto diet helps your body to produce small fuel molecules known as ketones. It is produced when you eat a very low amount of carb, high amount of fat, and a moderate amount of protein. After a certain period of time, liver than produces ketones from fat.
These ketones work as a fuel source and send a signal throughout the body especially for the brain. The brain requires more energy as it runs all day. However, it can not use fat directly as a source of energy, therefore, it uses glucose or ketones. When you’re on a keto diet, your entire body uses its fuel supply from fat which is why keto diet is very effective. One way to increase your body going into ketosis is using a supplement like Purefit Keto.
Keto diet is simple but difficult to adopt. Throughout your life, your body has consumed a high amount of carbs in your everyday meal.
Therefore, changing your diet from high-carb to low carb will have a great impact on your lifestyle. Moreover, current research has also proven that a keto diet not only helps you in losing weight but is also effective in various health issues such as health disease, type 2 diabetes, and Alzheimer's disease.
The primary reason why the Keto diet gives and extraordinary results are:
It reduces the intake of calorie- Keto diet helps in the consumption of highly carb whole food and restrict the intake of processed foods. It has been observed that during keto diet, the food you take makes you full for a longer period of time thereby reducing the calorie intake and eventually helps you in losing weight.
It increases ketone use- Ketones are the most effective energy source. When the ketones are burned as a fuel, our body experiences many positive effects which includes brain improvement, enhanced energy levels, reduction in appetite and so on.
Below we'll talk about the different options with Keto.
Standard ketogenic diet (SKD) - This is extremely low-carb, moderate protein, and high-fat diet which contains 75% fat, 20% protein, and 5% carb.
Cyclical ketogenic diet (CKD) - It includes periods of higher carb refeed for instance 5 days ketogenic days followed by 2 high-carb days.
Targeted ketogenic diet (TKD) - It allows you to add carbs around your workout.
High-protein ketogenic diet - It includes high protein such as 60% fat, 35% protein, and 5% carb.
However, most commonly diet used is standard ketogenic diet and the high-protein ketogenic diet.
Keto diet has many health benefits such as it improve risk factors like body fat, HDL cholesterol levels, blood pressure and blood sugar, reduced triglyceride levels, increased of energy levels throughout the day, reduce hunger, reducing fat loss, improves brain health, improves blood lipids, reduces inflammation, improves your skin, and much more.
1. Know what to eat and what to avoid during the Keto diet
Don’t just start eating anything during your keto diet. There are foods which are high in fat and foods that are high in carb, You should avoid high carb foods, and make a list of high-fat foods.
Foods you should eat during keto diet are:
Meat- Red meat, ham, sausage, fish, chicken, and egg etc
Low-carb vegetables- spinach, broccoli, kale, avocado, zucchini, cauliflower, bell peppers, green beans, mushrooms, asparagus, cucumbers, eggplant, okra, tomatoes, onion etc
High-fat dairy- high fat cream, cheese, butter, high-fat ghee, etc
Berries- strawberries, blackberries, blueberries, cranberries, and raspberries
Nuts & Seeds- Almonds, flax seeds, chia seeds pumpkin seeds, walnuts, macadamias, sunflower seeds, peanuts, brazil nuts, hazelnuts, cashews, pistachios etc.
Healthy oils- extra virgin olive oil, avocado oil, coconut oil, avocado oil, MCT oil, macadamia oil etc.
Sweeteners – erythritol, stevia, monk fruit, Allulose, artificial (synthetic) sweeteners
Condiments- salt, pepper, and other healthy herbs & spices
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Foods you should avoid eating during keto diet are:
Grains- any kind of wheat grains, corn, rice, cereal, pasta etc
Sugar- fruit juice, honey, cake, candy, maple syrup, agave, soda, smoothies, ice cream etc
Fruit- Apple, oranges, banana, mango, watermelon, etc.
Root vegetables and tubers- Potatoes, sweet potatoes, carrots, radish, beetroot, peas, corn, beans etc.
Unhealthy fats- such as mayonnaise, processed vegetable oils etc
Alcohol- any types of alcohol as it contains sugar and carb
Sauce- Any types of sauce and ketchup, they are high in sugar and carb
2.Eat the right amount of keto-friendly food
Always keep your carb intake below 35 mg throughout your day.
You can experience muscle loss in the starting of your journey, therefore it is recommended that you should eat enough fat to lose weight and enough protein to maintain muscles. There are various apps through which you can count your macros.
These apps will help you in keeping track of your calories intake and how much protein, fats, and carbs you are consuming throughout the day. Keeping track of what you eat and how much you eat is extremely important when you are in your weight loss journey. Calories count is very important either you’re losing weight or gaining weight.
To explain, if you eat less than the calories you’re required, you’ll be in a calorie deficit and you will lose weight. If you’ll eat more than your calories intake then you’re in calories surplus and you’ll gain weight. Therefore, it is highly recommended that whatever you eat throughout the day, track it down.
You can figure out how much you should eat is by counting your calories intake through keto calculator.
Once you get to know how much you should eat, install a calorie tracking app through which you’ll figure out how much you eat eventually helping you in reaching your desired goal.
3. Prepare yourself for Keto flu
If you have never tried the keto diet before, then you must prepare yourself from some keto flu as your body is going to adopt a new lifestyle. This will also be an indication that your body has reached in ketosis.
However, there are various ways you can get rid of keto flu such as drink lots of water, increase your sodium, potassium, and magnesium intake, eat more fat etc.