So what exactly is the Keto diet?
There are many fad diets out there so it is normal to be hesitant to try out a new diet that someone recommends since we want something sustainable, right? The Keto diet has taken the world by storm. It is one of the most popular weight-loss diets.
So what is a Keto diet?
The Ketogenic diet is a diet based on low carbs and high fat. This diet involves drastically reducing carb intake and replacing it with healthy fat. The reduction in carbs and replacement of it with fats allows your body to go into a metabolic state called ketosis. Ketosis is a process that occurs when your body doesn't have sufficient carbs to burn for energy. So instead, it burns fat and makes things called ketones, which it can use for fuel. So, in short, this diet causes ketosis which is when your body uses your fat for energy.
Atkins vs Keto diet?
Both of these diets are low-carb diets that aids weight loss, helps you to manage diabetes and heart health. The main difference between these two is that with the Atkins diet, you gradually and slowly increase your carb intake over time while your carb intake stays very low on the keto diet which allows your body to stay in ketosis. The Atkins diet is one of the most popular diets in the world right now and while it is very similar to the Keto diet, at the end of the day, it is about what works for you.
What are the benefits of a Keto diet?
Like we explained earlier, the main benefit of a Ketogenic diet is that it literally burns your fat to use for energy instead of storing it. Weight loss is the primary reason most people make use of this diet.
Great for diabetes
If you are suffering from diabetes, then this diet may just be the one for you! Diabetes is characterized by high blood sugar, impaired function of insulin, and metabolic rate and function. All of the above mentioned can benefit from a Keto diet. Since excess fat is also linked to type 2 diabetes, changing to the Keto diet can help you shed any excess weight. Another study also shows us that the Keto diet has improved insulin sensitivity by 75%. So if you have type 2 diabetes, we strongly advise you to switch to a ketogenic diet.
Since the keto diet is all about healthy food, protein, veggies, and sufficient fat, you can be sure to improve your overall quality of life. When you are on the keto diet, you are very restricted when it comes to sugar, carbs, and over processed foods. All of these are food that makes us feel tired, bloated, unsatisfied, and heavier than we should.
What are the side effects of a keto diet?
Like any other diet, the keto diet takes some getting used to. If you are used to a high-sugar, high-carb diet and suddenly switch to the keto diet, you may experience some side effects. If you are switching to the keto diet, normal side effects can include headache, fatigue, irritability, and frustration. This, however, is just a hurdle to get over and in time, your body will be so used to ketosis that you will find it difficult to fall back into old habits.
What to eat and what not to eat
The food you can eat include:
- Meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
- Fatty fish: salmon, trout, tuna, and mackerel
- Eggs: pastured or omega-3 whole eggs
- Butter and cream: grass-fed butter and heavy cream
- Cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
- Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
- Healthy oils: extra virgin olive oil, coconut oil, and avocado oil
- Avocados: Whole avocados or freshly made guacamole
- Low carb veggies: green veggies, tomatoes, onions, peppers, etc.
The food you should avoid:
- Sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.
- Grains or starches: wheat-based products, rice, pasta, cereal, etc.
- Fruit: all fruit, except small portions of berries like strawberries
- Beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
- Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
- Low fat or diet products: low-fat mayonnaise, salad dressings, and condiments
- Some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
- Unhealthy fats: processed vegetable oils, mayonnaise, etc.
- Alcohol: beer, wine, liquor, mixed drinks
- Sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.