What Is a Keto Diet?
Have you been curious about the keto diet but didn’t know where to start? You’ve come to the right place! In this blog post, we’ll break down all that you need to know about the keto diet, from what it is and why people are drawn to it, to what eats you should be reaching for every day. Get your notepad ready as we explore everything there is to know about going on a ketogenic lifestyle!
What is a keto diet?
A keto diet is the latest health craze, but it’s more than just hype. The diet calls for dramatically reducing the intake of carbohydrates while increasing the intake of high-fat foods like avocados and butter. The idea behind this is that when your body transitions from burning glucose to burning fat as its primary fuel source, it puts your body into a state known as “ketosis.” While this may sound intimidating, there’s an upside in that it can also result in greater energy levels and weight loss. So if you think a keto diet isn’t worth considering, you might want to reconsider!
What are the benefits of a keto diet?
A keto diet can offer a number of benefits, including weight loss, improved mental clarity, and reduced inflammation. The keto diet is low in carbohydrates and high in healthy fats, which puts the body into a state of ketosis. When the body is in ketosis, it burns fat for energy instead of carbohydrates. This can lead to weight loss and improved mental clarity. The keto diet is also anti-inflammatory, which can help reduce inflammation throughout the body.
What are the risks of a keto diet?
When it comes to the “keto” diet sweeping the nation, it’s important to remember that this trendy eating plan has risks as well as possible rewards. Everything from nutritional deficiency and increasing risk of heart disease to sluggishness and constipation have been linked to long-term adoption of a ketogenic diet. It’s no surprise that many nutritionists recommend you check with your doctor before beginning such an extreme way of eating and leave yourself open to regular reviews by healthcare professionals. In other words—the jury is still out on whether a keto diet is truly safe.
What foods can I eat on a keto diet?
Making the transition to a keto diet can seem daunting, but it’s actually much simpler than you think! Keto encourages us to embrace wholesome, natural foods like meat, eggs, fish, shellfish and poultry. Don’t forget healthy fats like nuts, avocados and coconut oil! Vegetables are welcome too – especially the low-carb variety like broccoli, cauliflower or spinach. Rounding out our repertoire are dairy products such as cheese and yogurt. And while dessert might not be top of mind on a keto diet, there are plenty of sweet options available in moderation – the occasional dark chocolate bar or sugar-free mousse will do just fine!
What foods should I avoid on a keto diet?
Ditch the bread and say goodbye to grains — it’s time to start living the keto life! The point of a ketogenic diet is to force your body into burning fat for fuel, which is why high-carbohydrate foods like pasta and potatoes must go. The good news is that you don’t have to say farewell to fruits and veggies, but when it comes to carbs, keep them minimal. Ultimately, try cutting any processed or sugary snacks from your diet. You may get cravings and want to reach for a cookie, but resist the temptation – there are plenty of healthier options out there that will keep you right on track.
How many carbs can I eat on a keto diet?
Have you ever wondered how to satisfy your carb cravings while adapting to a keto diet? The good news is that there are plenty of low-carb options available if you’re looking for something slightly sweet – and the even better news is that you can still meet your macro goals! With keto diets restricting carbs to between 20-50g per day, it’s important to watch what type of carbs you choose. Write everything down, as this helps make sure you stay on track! If you want crunchy but healthy treats, opt for veggies or nuts – they are an excellent source of protein, fiber and healthy fats. Chomp away at cauliflower popcorn or avocado chips for a savory snack that won’t get in the way of your diet.
How much protein can I eat on a keto diet?
When it comes to the keto diet, protein doesn’t get nearly as much attention as fats and carbs. While it is true that the ketogenic diet means lower carbohydrate consumption and higher fat consumption, there is potential for slipping in some protein here and there as well. The average person following a ketogenic lifestyle can consume 20-25% of their daily caloric intake in the form of lean proteins such as poultry, grass-fed beef, and wild-caught seafood. Be careful not to go overboard however, as too much dietary protein can kick you out of ketosis – so remember to keep your macros balanced!
How much fat can I eat on a keto diet?
If you’re following a keto diet and counting macros, the answer to how much fat you can eat is simple: as much as you want! But given that fat is more calorie-dense than carbohydrates and proteins, we’d wager that it’s probably not wise to go willy-nilly with your fat consumption. Health authorities tend to recommend around 20-35% of your daily caloric intake come from fats. The bad news here is that there’s no one-size-fits all answer; everybody’s body (and their dietary needs) are different – so while some people might do just fine on this percentage, others may have to up their fat intake to see the results they desire. It’s ultimately up to you (and guided by your nutritionist!)
What is the difference between a keto diet and a low carb diet?
A keto diet and a low-carb diet may look very similar at first glance, but they are actually quite different! While a regular low-carb diet simply involves reducing one’s total carbohydrate intake, the goal of a keto diet is to get one’s body into a state of ‘ketosis’, where the body is burning fat for fuel. This usually involves consuming only 30 – 50 grams of carbs per day as opposed to the average person who consumes around 225 grams per day. In addition, proponents of the keto diet also advocate for higher amounts of protein and healthy fats to ensure adequate nutrient intake. So there you have it – although both are low carb diets, when it comes down to it the keto diet requires much stricter limits on carb consumption than a regular low-carb diet does!
What are some tips for following a keto diet?
Following a keto diet can be an overwhelmingly great change. It may seem like a lot of information in the beginning, but rest assured that any worry you have is unfounded! For starters, just remember that most food will fall into either ‘good’ or ‘bad’ keto categories- make sure that your plate stays heavily loaded with more of the former and less of the latter. Secondly, get familiar with macros: know your carb limit and prioritize healthy fats for optimal results. Finally, meal prep! Planning meals makes shopping and actually cooking them much simpler during busy days, which means more time to actually enjoy what you’ve slaved over. There’s no need to dread now; following a keto diet has never been easier to do and stick to!
Conclusion
To conclude, the keto diet is an incredibly effective way to achieve your health goals. While it does involve some drastic changes to your eating habits, it can also help you get more out of life and put you on the path to optimal wellbeing. Keto isn’t for everyone—there are many other diets out there that might suit your needs better—but it’s a tried and tested route towards weight loss, greater mental clarity and a healthier lifestyle. If you take the time to learn about keto, commit to it and stick with it, then you could find yourself feeling great and seeing amazing results in no time!