Are you planning on starting a keto diet? Do you want to know about the basics of keto diet? Then, this post is just for you as it covers everything you should know about a keto diet. There is no denying that a keto diet has become the hottest topic among the health conscious and those trying to lose weight. A keto diet is one of the most popular methods used by people around the world to improve health and lose excess weight.
According to research, it has been found that a high-fat, low-carb diet promotes fat loss and improves certain conditions like cognitive decline and type-2 diabetes. So what are the things that you should know about a keto diet?
The first thing that you should keep in mind when adopting a keto diet is the fact that it is high in fat, moderate in protein, and very low in carbs. Thus, if you follow a keto diet, you will need to reduce your carb intake to less than 50 grams a day. Moreover, there are some looser and stricter versions of the diet that also exist. The majority of your carb intake has to be replaced by fat to provide you with 75 percent of total calories required.
When it comes to your energy needs, proteins have to only account for about 20 percent and carbs have to be restricted to just 5 percent, and the remaining will come from fat. Since your carb intake is significantly reduced, it forces your body to use fats as the main energy source rather than having to rely on glucose. This process is called ketosis. During ketosis, the body makes use of ketones which are molecules that are produced in your liver from the fats once glucose is limited. Ketones are an alternative fuel source.
Although fat is commonly avoided due to its high calorie content, according to research, it has been revealed that keto diets are considerably more effective when it comes to promoting weight loss as compared to a low-fat diet. Moreover, a keto diet increases satiety and reduces hunger which is vital for losing weight.
What Does A Typical Keto Diet Meal Plan Look Like?
When you first switch to a keto diet, you might feel a bit overwhelmed. However, there is no need to worry as there are plenty of online stores that offer keto diet supplements such as Giant Sports International. The truth is that a keto diet is not as hard as you might think. The main focus should be on carb reduction and an increase in protein and fat content in your snacks and meals. Carbs have to be restricted if you want to reach and maintain in the state of ketosis. Although some people can achieve ketosis by consuming 20 grams or less of carbs a day, it is common for others to be successful with a higher carb intake. As a rule of thumb, the lower the carb intake, the easier it would be to reach and maintain the state of ketosis. Hence, it is important that you stick to just keto-friendly foods. Furthermore, you should avoid food items that are rich in carbs.
If you want to ensure that you are on the right track, then, you should ensure that your keto diet consists of the following foods.
- Full-Fat Cheese: Cream cheese, goat cheese, brie, mozzarella, and cheddar.
- Full-Fat Dairy: Cream, butter, and yoghurt.
- Meat: Bison, organ meats, pork, venison, and grass-fed beef.
- Fatty Fish: Mackerel, herring, and wild salmon.
- Poultry: Turkey and chicken.
- Eggs: Organic, pastured eggs are the best option.
- Non-Starch Vegetables: Peppers, mushrooms, tomatoes, broccoli, and greens.
- Avocado: You can add whole avocados to just about every meal.
- Healthy Fats: Sesame oil, coconut butter, avocado oil, olive oil, and coconut oil.
- Seeds and Nuts: Flaxseeds, peanuts, pumpkin seeds, walnuts, almonds, and macadamia seeds.
- Condiments: Spices, fresh herbs, lemon juice, vinegar, pepper, and salt.
Foods That Should Be Avoided
You must avoid all types of foods that are rich in carbs as mentioned below.
- Pasta: Noodles and spaghetti.
- Sweetened Beverages: Sports drinks, sweetened teas, juice, and soda.
- Sugary Foods and Sweets: Coconut sugar, agave syrup, maple syrup, candy, ice cream, and sugar.
- Baked Goods and Bread: Rolls, doughnuts, cookies, crackers, whole-wheat bread, and white bread.
- High-Carb Sauces: Dipping sauces, sugary salad dressings, and barbecue sauce.
- Alcoholic Beverages: Sugary mixed drinks as well as beer.
- Fruit: Pineapple, bananas, grapes, and citrus.
- Legumes and Beans: Kidney beans, lentils, chickpeas, and black beans.
- Starchy Vegetables: Pumpkin, peas, corn, butternut squash, sweet potatoes, and potatoes.
- Grains and Grain Products: Tortillas, breakfast cereals, oats, rice, and wheat.
Even though you should avoid carbs, low-glycemic fruits like berries can be consumed in small amounts. Stay away from unhealthy fats and processed foods, and only choose healthy food sources. The below items must be avoided.
- Processed Goods: Processed meats like lunch meats and hot dogs, packaged foods, and fast food.
- Unhealthy Fats: Vegetable oils like corn oil and canola oil, and margarine.
- Diet Foods: Foods which consist of sweeteners, preservatives, and artificial colors like aspartame and sugary alcohols.
Since the majority of beverages such as coffee, tea, soda, and juice contain a ton of sugar, it is important that you are careful about what you drink. Besides, sugary drinks are known for being the cause of various health issues such as diabetes and obesity.
The following keto-friendly drinks are a good option.
- Unsweetened Green Tea
- Unsweetened Coffee
- Water and sparkling water
A keto diet is a step in the right direction. However, it is always a good idea to consult with your doctor or nutritionist before you start a keto diet. It will help ensure that you are in the perfect health in order to achieve the best results.