Keto Diet What To Eat – Dose It Really Work?- Everything You Need to Know
If you are someone looking for answers to these questions, you are at the right spot.
The Keto diet is among the most popular diets nowadays. From Instagram to fitness podcasts, high-fat foods have become all the rage.
If you’re wondering what’s the big deal about the ketogenic diet, let’s see some interesting stuff that makes it among the most hyped fitness and weight loss plans.
You’re mainly consuming fats.
This makes this diet a lot more interesting for people who think other conventional diet plans are too mundane or don’t work for them anymore. And scientifically, it works!
You can try tasty meals.
Unlike other diet plans in which you have to constantly discipline yourself and make decisions against your taste, a keto diet plan allows you to follow the diet without having to compromise your taste.
It gives fast results.
We’re not exaggerating, but you will note your body losing weight real fast once you get in the ketogenic stage.
What Is A Keto Diet?
A keto diet involves consuming fat, protein, and carbs, in that order.
The Acceptable Macronutrient Dietary Range or the AMDR is enlisted as the following.
Daily Fat percentage: 70 to 80 percent of 2000 kCal or 165 g.
Daily Protein percentage: 10 to 20 percent of 2000 kCal or 75 g
Daily Carbs percentage: 5 to 10 percent of 2000 kCal or 40 g Of course.
This range adjusts according to the total calories required to be consumed per day, as calculated by your nutritionist.
How Does Keto Diet Work?
Our primary source of getting energy is glucose from carbohydrate-containing food.
When it is not available in sufficient amounts, the fat from our adipose tissues is released and breaks down into ketonic bodies that ultimately become a source of energy.
By cutting down on carbs and consuming fat, we’re shifting our energy source from carbs to fat, which in return helps us lose excessive fat.
(As the fat is released from the body stores).
Moreover, whatever fat you eat is utilized in maintaining your energy and is not stored around your organs.
What Can I Eat On Keto?
As you start the keto diet, you need to select foods high in fat content and get a significantly lesser variety and quantity of carbs.
Let’s have a look at which food you can choose from each of the food groups and create amazing keto recipes.
You should be selecting foods from this group to get proteins and omega-three fatty acids; both are essential for maintaining a healthy body.
And any other meat type is a good source.
I prefer not to get processed meat with added preservatives as it’s not healthy for you and wouldn’t work with the Keto diet.
The same goes for seafood, always prefer fresh over canned ones.
Fruits And Keto Vegetables
Choose items that are nutrient-dense but low in starch content.
Most fruits are starchy, so restrict yourself to berries and avocados.
However, you have a wider option in non-starchy vegetables as they include leafy vegetables, beans, onions, peppers, mushrooms, cucumbers, tomatoes, pumpkins, etc.
Nuts, Seeds, Oil
Simply speaking, all kinds of oily nuts, seeds, and oils are allowed in this category.
If you have concerns over your cholesterol levels, try choosing MCT oil (Middle Chain Triglycerides) over other kinds.
With keto, you can always keep your options open for choosing a variety of foods in different food groups to have adequate consumption of nutrients and taste.
If you are still concerned about getting enough nutrients, you can take vitamin supplements for vitamin C, vitamin B6, calcium, and minerals such as chromium.
Which Foods Should I Avoid On Keto?
What can you not eat on the keto diet is a tricky question, but let us sum the discussion up in a few sentences.
You need to avoid refined flour, refined sugars, and starchy foods in this diet.
You will also need to restrict your use of dairy like whole milk as it is rich in carbs.
However, opting for high-fat cheese such as cheddar or mozzarella cheese is a fine option.
Can you drink coffee on keto? Coffees and teas without milk or sugar and water are acceptable in this diet as well broth, lemon drinks.
How Long Does It Take To Start Losing Weight On Keto?
Before answering the question, you must know how long does it take to get into ketosis?
Well, it works differently for individuals and depends on factors including the number of carbs they consume daily.
A person can usually get into ketosis within 2–4 days on consuming only 20–50 grams of carbs per day, but some may take a week or more to experience ketosis.
after which you can shift your diet to alternative days. If the diet is working for you, you should be able to see positive results after following the plan for a full month.
According to experts, it is safe to be on a keto diet for 12 months.
However, it is highly essential you don’t follow the strict plan for more than the recommended period as your body may enter into a damaging ketoacidosis state.
Therefore, it is necessary you start consuming high carb foods and low-fat foods on alternative days as soon as you begin to see visible results.
Why You Should Not Do Keto?
If you have liver problems such as fatty liver or if you have Diabetes type 1, you should not be consuming a keto diet.
Your surplus insulin levels in comparison to your blood glucose levels and high-fat content in the blood will further affect your condition.
Also, if you have any other chronic condition related to your cardiovascular health or chronic fatigue, this diet plan is not for you.
What Are Precautions For A Keto Diet Plan?
Make sure you keep a check on your LDL cholesterol and ketone levels through frequent biochemical tests.
It’s always advised to consult a medical practitioner and a nutritionist while following the diet plan as it has much to do with changing your inner metabolic state.
Unlike other plans that are mainly calorie-restricted.
Also, you need to take care of your hydration level throughout the day, as there is an unavoidable water loss from your body during the process of keto-genesis.
So, here you have the keto diet explained. We are sure that you have enjoyed our intro to a keto diet & what can I eat guide.
The diet is one of the easiest plans to follow when it comes to taste preferences, as there are tons of keto diet plans and recipes to treat your taste buds and health.
Remember, consistency and care is the key to achieving results. Also, don’t forget to consult a professional if you think you have a chronic condition or have no idea where to start.