Have you ever dreamt about eating deliciously and losing weight at the same time? The ketogenic diet offers you a great variety of food and helps you slim at the same time. So what is the keto diet? It’s a very low-carb, high-fat, moderate in protein diet that puts your body into a metabolic state called ketosis. “Keto” stands for “ketones” — small fuel molecules that are an alternative fuel source for the body, which are produced if you eat very few carbs. It is used when blood sugar is in short supply and even brain — the organ that consumes up to 20% of your body's total haul — can run entirely on ketones if there is no glucose supply.
So what happens when ketones become your main source of energy? Your body starts to run primarily on fat and, since it’s easy to access your fat stores in this case, your body starts burning fat furiously. That’s great news if you are trying to lose weight, as well as that on ketones you are less hungry and steadier at using energy — meaning more focused and alert. It also offers many benefits of fasting without having to fast.
A standard ketogenic diet typically contains 75% fat, 20% protein and only 5% carbs, so you should be paying attention to the balance of all three macronutrients. Make sure you eat enough fat and don’t eat too much protein and carbs and your body will easily maintain ketosis state.
What to eat on a keto diet?
Try to eat real low-carb food like fish, eggs, unprocessed meat, vegetables and natural fats. In general, your food should consist of less than 5% carbs. The lower, the better when it comes to remaining the ketosis. You can also consume dairy products such as milk, cheese, yogurt and butter, but make sure it’s full-fat. Nuts and seeds are a great snack since they are full of healthy fats. Another great product is avocado — you can add it basically to any meal or snack. You can also eat non-starchy vegetables such as greens, broccoli, tomatoes, peppers and mushrooms.
What to avoid on a keto diet?
Since you should be aware of carbs, watch out for the food that is high in sugar and starch. Bread, pasta, rice and potatoes are extremely high in carbs, so try to avoid them. Fruits also contain a lot of sugar, especially banana and grapes, so avoid them as well. For example, you will cover your daily carbs intake just with two apples. Note that processed food, like sausages, canned tomato, some yogurt and so on, often contains added carbs.
Generally, a keto diet is a pleasant way to lose weight easily and while enjoying food, you’ll just have to adjust your taste to some of the changes. “Fewer carbs, more fats” is a simple rule that it's easy to follow. I hope your weight loss journey will be fun and interesting and you’ll enjoy every minute of it.