Wherever you go this day, you can not but hear it about keto diet. Instagram food blogs are flooded with recipes for it, celebrities around the world have done it. A keto diet is definitely something behind all the hype.
What is Keto Diet?
This popular diet is well known for being a low-carb diet, where the body produces ketones in the liver as energy, and the end goal is to force your body into this metabolic state. So, a ketogenic diet is not about the starvation of calories but starvation of carbohydrates. The premise is to eat moderate amounts of protein, to increase fat consumption, and reduce carb intake. Diet allows only 20 to 50 grams of carbs per day. Our bodies naturally burn for energy carbohydrates from sugary foods which are converted into glucose. When we bring carb consumption down, the body has to find a new fuel source. So it switches to stored fat, breaking it down into molecules called ketone that body uses for energy.
Benefits of a Keto Diet
Weight Loss. Because it uses your body fat as an energy source, the apparent result is weight loss. On keto, your insulin levels drop considerably which makes your body into a fat burning machine.
Control Blood Sugar. Due to the variety of foods you eat, this diet helps lower blood sugar. It can manage and prevent diabetes compared to low-calorie diets.
Increases Energy. Keto diet gives your body a better energy source, which will help you feel more stimulated during the day.
Mental Focus. Ketones are an outstanding source of brain fuel, so many people use this diet specifically for the increased mental performance. Keto diet can improve focus and concentration.
Epilepsy. A ketogenic diet started being popular in the early 1900’s to treat epilepsy successfully, and today is a widely used therapy for children who have uncontrolled epilepsy. The ketogenic diet allows fewer medications to be used while still offering excellent control.
What to Eat on a Keto Diet?
If you are starting a keto diet, remember that you need to plan ahead. What you eat depends on how fast you want to get into a ketogenic state. Keto is high in fat, moderate in protein, and very low in carbs, so your nutrient intake should be based on 70% fats, 25% protein, and 5% carbohydrate.
The most important is not to eat any refined carbohydrates such as wheat-, bread, pasta; starch-potatoes, legumes; fruit-apples, bananas; sugar – honey, agave, maple syrup,
What you can eat is all types of meat– fish, beef, lamb; eggs; leafy greens– spinach, kale; high-fat dairy– hard cheeses, butter; nuts and seeds–walnuts, sunflower seeds; berries – raspberries, blackberries.
The best way to start is to keep it simple.
Breakfast: Two scrambled eggs with 1/2 cup of spinach cooked in coconut oil.
Lunch: Salad made of a can of tuna with two tablespoons mayo, eight toasted almonds and lemon zest.
Dinner: Quarter of rotisserie chicken with a cup of roasted cauliflower and half an avocado on the side.