But what is it, exactly?
In short, living the Keto lifestyle is about eliminating carbohydrates from the diet and focusing on eating a moderate amount of protein and a high amount of fat.
Why?
For many people, glucose (or sugar) is the body’s main energy source. Glucose comes from foods that are high in carbs, and it is the easiest molecule for the body to convert into energy.
But when people eat a large amount of carbs – and in turn produce a lot of glucose – the body reaches a point where it can not store all of the glucose. It uses the amount it needs for energy, but what happens to the leftovers?
They are converted into fat, which is stored throughout the body. This, for obvious reasons, is harmful to a person’s health.
The philosophy behind the Keto diet is that if you remove the carbs from the diet, you deplete the body’s supply of glucose, which leaves cells searching for another source of energy. At this point, the body enters a metabolic state called ketosis.
The answer to the body’s search is fat. During ketosis, the liver breaks down fat and begins producing ketones, an organic compound that becomes the body’s main source of energy.
Simply put, fat goes in and energy comes out.
What are the benefits?
The first benefit – and for many people, the most important benefit – is weight loss, as the body is continually burning fat for energy.
Second, the Keto lifestyle can be beneficial to people who have Type II diabetes or who are pre-diabetic. This is because glucose, in addition to being used as fuel, can cause blood sugar levels to rise. This is extremely dangerous in diabetic patients. Since the Keto diet is low in carbs, glucose is not present to cause blood sugar levels to rise.
Third, when we are “starving” between meals and need a snack, many of us reach for sugary snacks. These deliver a burst of energy that fades quickly – the sugar rush and crash. People following the Keto diet will reach for foods that are high in protein and fats, which leave them satiated longer because the nutrients are more filling.
Lastly, the Ketogenic diet was created in the 1920s as a cure for epileptic children. The original version of the diet is still used today to treat children who do not respond to standard approaches. The modified diet described here is intended for weight loss.
What are Keto dieters allowed to eat?
This diet follows the following caloric ratio: 70 percent from fats, 25 percent from protein and 5 percent from carbs. To be sure they are getting enough calories and in the correct proportion, followers of the Keto diet are diligent about counting macros, or grams of proteins, carbs and fats. They get them by eating the following foods:
- Meats
- Vegetables that grow above ground (cauliflower, broccoli, bok choi, lettuce, green beans, collard greens, spinach, kale)
- Dairy that is high in fat
- Nuts and seeds (walnuts, macadamia nuts, sunflower seeds)
- Low-carb sweeteners (monk fruit, Stevia, erythritol)
- Coconut oil
- High-fat salad dressing
- Saturated fats
- Avocado, in moderation
- Star fruit, in moderation
- Berries, in moderation
Here is a sample daily menu for a person following the Keto diet. For breakfast, an omelet with spinach, mushrooms and feta cheese, plus coffee with butter or coconut oil (called Keto coffee or bulletproof coffee) or whole-milk yogurt mixed with full-fat sour cream, fruit, walnuts and chia seeds, plus two scrambled eggs. For lunch, baked salmon with roasted broccoli, or salad topped with bacon, cheese, pumpkin seeds, avocado and ranch dressing. For dinner, ground beef cooked with onions and tomato sauce over zucchini noodles sautéed in olive oil, or pizza atop a “crust” made of shredded cheese that is mixed with eggs and baked.
And yes, you are allowed to have dessert! Try a fat bomb, which are quite popular on this diet. These treats are a combination of fat (coconut butter, cream cheese, coconut milk, peanut butter, almond butter), spices (cinnamon, vanilla, nutmeg) and sweetener, plus things like coconut shreds. Other options to satisfy the sweet tooth include chocolate mousse made with butter, cream cheese, whipping cream, cocoa powder and Stevia; peanut butter bark; and no-bake coconut cookies.
These foods are not permitted: grains, such as rice, corn and wheat; starch, such as (beans, legumes and potatoes; most fruits; and sugar, including maple syrup, honey or agave. Cheat meals are frowned upon, as it can throw the body out of ketosis, meaning you need to start over.
But isn’t a high-fat diet bad for the heart?
This is the first question most people ask when they hear a diet is high in fat. We think that means high cholesterol, which leads to clogged arteries and heart disease. But proponents of the Keto diet say results can be vary from person to person. They note that by cutting carbohydrates, most people see a rise in their HDL, or “good cholesterol.” It is advised that those who follow the diet have their cholesterol levels checked frequently.
One negative side effect that most people experience is one that happens right away: “Keto flu”. There are two causes: First, at the onset of the diet, dieters lose a lot of water weight, which leads to dehydration and creates flu-like symptoms such as fatigue and headaches. Second, suddenly removing carbs from the diet can create a feeling of withdrawal as the body adjusts and begins burning fat instead of carbs. “Keto flu” will be at its worst the first week of eliminating carbs; the symptoms can last as long as five weeks.
After having Keto flu, the body will enter ketosis; this can be detected by using testing strips to measure the level of ketones in urine.
In short, many people looking to lose weight and increase their energy levels find success with the Keto diet. Evaluate the pros and cons of the diet and decide if it is for you.
This post is sponsored by KetoDietPlanForBeginners.com and Gregory Ortiz.
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