KETO DIET

A keto diet is a very low carb, high fat diet with many similarities to the Atkins diet.

What is a Ketogenic Diet?

A keto diet is a very low-carb, high-fat diet with many similarities to the Atkins diet. By replacing carbohydrates with fat, carbohydrate intake is drastically reduced. During ketosis, your body reduces carbs and enters a state of ketosis. You will then be able to burn fat incredibly efficiently for energy when this happens. Ketones can also be produced in the liver from fat, providing the brain with energy. 

A keto diet typically limits your carbs to 20-50grams per day.

Keto dieters count their net carbs instead of their total carbs. Fiber is subtracted from total carbs to calculate net carbs. The body cannot break down and absorb fiber because fiber is indigestible.

Despite its challenging appearance, this diet allows people to consume many nutritious foods.

There are several types of ketogenic diets

• The standard ketogenic diet (SKD) consists of a very low carb, moderate protein, and high fat diet. There are usually 70 percent fats, 20 percent proteins, and only 10 percent carbs in it.
• An cyclical ketogenic diet will involve periods of higher carb refeeds, for instance, two high carb days followed by five ketogenic days.
• TKD (targeted ketogenic diet): This diet allows you to eat carbs around workouts.
• Protein-rich ketogenic diet: Similar to a ketogenic diet that includes very little carbs, but with a higher protein content.Typically, 60% of the calories come from fat, 35% from protein, and 5% from carbohydrates.

In spite of this, only the standard ketogenic diet and the ketogenic diet with high protein have been extensively studied. A more advanced ketogenic diet method is cyclical or targeted ketogenesis.

Ketogenic: What is it?

Fat is your body's primary fuel when you are in ketosis, which is a metabolic state caused by a lack of carbohydrates in your diet. The condition occurs when your body's glucose supply (sugar), which is the main source of energy, is severely reduced by reducing carbohydrate consumption. Ketosis can be achieved by following a ketogenic diet. In general, you should limit your carb consumption to about 20 to 50 grams per day and eat a lot of fats, such as meat, fish, eggs, nuts, and healthy oils.

Protein consumption should also be moderated. When consumed in high quantities, protein can convert into glucose, which slows your ketosis transition

It is also possible that certain symptoms indicate ketosis, such as water retention, dry mouth, frequent urination, and decreased appetite, may occur.

Avoidable foods

Foods high in carbs should be limited.

Ketogenic diets require you to reduce or eliminate the following foods:

• Foods high in sugar: soda, fruit juice, smoothies, cake, ice cream, candy, etc.
• Grains: wheat-based products, rice, pasta, cereal, etc.
• Fruits: all fruit, except small portions of berries like strawberries
• Beans: peas, kidney beans, lentils, chickpeas, etc.
• root vegetable: potatoes, sweet potatoes, carrots, parsnips, etc.
• low fat: low fat mayonnaise, salad dressings, and condiments
• unhealthy fat: processed vegetable oils, mayonnaise, etc

• sugar-free candies, syrups, puddings, sweeteners, desserts, etc

• beer, wine, liquor, mixed drinks

A list of foods to eat

Most of your meals should consist of these foods:

• Beef, ham, sausage, bacon, chicken, and turkey are all types of meat
• Fish that are high in fat: salmon, trout, tuna, and mackerel
• Omega-3 or pastured whole eggs

• butter grass-fed butter and heavy cream

• unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
• almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
• extra virgin olive oil, and avocado oil
• green veggies, tomatoes, onions, peppers, etc.

• salt, pepper, herbs, and spices

There is some evidence that the keto diet can help people lose weight, control their blood sugar, and achieve other health goals. Initially, a diet high in fat and low in carbs may seem overly restrictive. This eating pattern allows you to stay within your daily carb range while eating a variety of healthy, delicious, and versatile foods.