What Do You Need to Know About the Keto Diet?

When it comes to the world of nutrition, the experts always have something new to add. The Ketogenic diet has been around since the 1920s when it was first used to treat epilepsy. It is a high-fat, very low-carb, no-sugar diet. It has been successful for many people. You’ve most likely heard it mentioned around the gym or seen it on the cover of the latest cookbooks. Everyone is talking about it and its incredible weight loss benefits. Perhaps you’ve tried other diets in the past or you want to try something new to help you shed those pounds. After all, you’ve cut down on your junk food thanks to our chewing gums. Now its time to change your relationship with food. What better way to do that then start with a tried and true diet method? We are here to get you on your way with some important information about the Keto Diet.

 

1.What is the ketogenic diet?

2.What are the do’s and don’ts?

3.How do you get started on the keto diet?

4.What are the health benefits?

5.Can everyone do the keto diet?

 

1.What is Ketosis?

 

            The ketogenic diet is a high fat, low carb, moderate protein diet which requires strict adherence to specific types of foods. The body enters ketosis when you abstain from carbs and sugar. In this state, the body only burns fat instead of blood sugar. Carbohydrates and lots of protein turn into blood sugar. By limiting your intake of both these types of foods, the body burns more fat. Therefore, you lose weight faster. Keto is all about the absence of carbs. That is the only way to maintain the state of ketosis.

 

            Eating high amounts of fat and low carbs make your body produce a small fuel called “ketones”. Your body requires fuel to burn and without sugar, it must find another source and that source is fat. This makes it easier to access your fat stores. You won’t retain any fat because you’ll be burning it. Ketones are brain fuel. Ketones have 70% of what the brain requires for fuel and the rest will come from the liver in the form of glucose. Without eating lots of carbs and protein, the liver enters gluconeogenesis. It begins producing all the glucose required for the brain. The fastest way to enter ketosis is by fasting, but it is obviously not realistic for a prolonged period of time. Sticking to the keto diet, however, is not only possible but healthy for you!

 Chicken and vegetables in a baking pan

2.What are the Do’s and Don’ts of the Keto Diet?

 

            The keto diet restricts what you can and cannot eat. However, it is easy to stick to once you know which foods are good and which are not. You may think it’s obvious to avoid high carb foods, but hidden carbs and sugars are all over the place. Luckily, identifying which foods are safe is easy once you know what you are looking for.

           

Meats

 

            Meats like steak, pork or chicken are all keto-friendly choices. Choose unprocessed meats and keep your portions small. Keto is a high-fat diet. Too much protein can turn into glucose which will immediately throw you out of ketosis. Choose meats which have a higher fat content. These include chicken thighs and legs, grass-fed beef, goat, and lamb, among others. Meats such as cold cuts, sausages, and meatballs are avoided. Processed meats contain added carbs.

 

           

Seafood

 

            Fish and other types of seafood are great. They contain essential oils and fatty acids which are the cornerstone of the keto diet. Fish like salmon are especially good. Anything breaded, however, is avoided as that will add unnecessary carbs.

 

           

Eggs

 

            The keto diet limits most dairy, but you can eat eggs in abundance. Cook them whichever way you like. You can still enjoy your morning with this low-carb breakfast. Unlike what was previously said in the past, you don’t need to worry about cholesterol.

 

           

Natural fat

 

            This is where most of your calories should come from. You can get fat from meat, eggs, and fish. Focus on saturated fats, monounsaturated fats, and certain polyunsaturated fats. Avocados, olive oil, flaxseed, butter, and lard are a few of the fats you can include.

 

           

Vegetables

 

            You didn’t think you were going to get away from veggies, did you? Toss some leafy greens in your meal. Vegetables such as spinach, kale, radicchio, and some others all have low carb counts. The same goes for broccoli, cauliflower, cabbage, and brussels sprouts. Mushrooms, asparagus tomatoes, and other veggies are a little higher in calories but still very low.

 

            There are plenty of lists all over that you can consult if you need to be more specific. You can eat occasional treats such as full-fat dairy products, starchy vegetables like potatoes and parsnips. You can have some berries on keto, such as blueberries or blackberries, but limit them as much as possible. Even natural sugars such as those found in fruits and dairy products can take you out of ketosis. With this initial guide, you can get started on your keto diet menu.

 

            To remain in ketosis, you want to avoid certain types of food. You never want to eat anything high in sugar or carbs. That means eliminating all sugar from your diet. If you usually drink your coffee with sugar every morning, you will have to go without it on the keto diet. Grains and most non-berry fruits are avoided as well as all processed foods.

 

While that might seem difficult, all you are doing is changing your perception of food. When you plan to prepare a meal, all you need to ask yourself is whether the food in front of you is keto-approved. If it is, then you’re good. If it’s not, you have to make some changes.

 

Vegetables, eggs and nuts on white and polka dot tray

3.How to Get Started on the Keto Diet?

 

So, now you know that the keto diet requires you to enter a state of ketosis. You know the only way to do that is to cut out all carbs and sugars. That may seem like quite a big commitment considering our diet is filled with carbs. You might find it a little difficult to remove all your favorite foods like rice, pasta and those doughnuts your coworker brings in every Wednesday. But you want to lose weight and you want to get healthy. That means changing your relationship with food to achieve your perfect self!

 

No one is telling you to jump in straight away. That’s the first step to failure. Changing too much at once guarantees you won’t make permanent changes. You don’t want this to be a short-term change. Most people who make changes too fast tend to gain all that weight back. You don’t want to be at square one all over again! Starting slow means making more meaningful changes for the future.

 

Begin your journey to ketosis by removing one or two of your usual high carb foods a week. If you eat a lot of rice and grains, try to stick to one day of the week where you don’t eat either. Introduce more low-carb veggies until they start to outweigh your grains. Then add in more good fats in the form of meat, fish, and poultry. Slowly transition to a full keto diet over the course of three to six weeks. This way you will be more likely to stick to your diet.

 

Be aware that once you enter ketosis there is such a thing as the “keto flu”. It is a short-term side effect of removing carbs and sugar from your diet. These symptoms may include sugar cravings, headache, irritability, stomach aches, headaches, and overall weakness and fatigue. The symptoms generally subside within a week once your body has acclimated to the change.

 

 Feet on a weight scale

4.What are the Health Benefits?

 

The key to the keto health benefits requires the specific diet restrictions the right way. Eating healthy fats such as avocado and olive oil instead of pork rinds and potato chips are linked to higher levels of healthy cholesterol. Consuming the right type of fats is essential to maintaining your health. Omega-3 fatty acids, such as those found in salmon and mackerel, may help prevent and even treat heart disease and stroke. Omega-6 fatty acids are linked to protecting against heart disease.

 There are also studies showing that the keto diet can help to protect brain function. According to research on the keto diet shows it combats degenerative brain diseases such as Alzheimer’s and dementia. It has also been used to reduce the size of tumors in cancer patients. Research has also shown that it can help reduce inflammation, improve sleep and energy levels, improving kidney function, helping diabetes, and, of course, obesity. 

 

5.Can Everyone do the Keto Diet?