The
ketogenic diet, also known as the keto diet, has taken the weight loss world by
storm in recent years. The keto diet is simple and straightforward to follow,
requiring you to eat high amounts of healthy fats, moderate amounts of protein, and moderated and low levels of carbohydrates daily. The best part? You can eat
bacon and eggs all day long if you so please (but we don’t recommend that)! But
how does this diet work exactly? What does it do to your body? And what are
some good ways to start the keto diet?
What is Ketosis?
Ketosis
is a natural metabolic state where your body burns fat as its primary source of
fuel instead of carbohydrates. In order to start the process, you need to eat a
low-carb, high-fat diet. A keto diet plan is usually high in protein and moderate in carbs, with healthy fats as the main food group.
How does the keto diet work?
The
keto diet is a low-carb, high-fat diet that turns your body into a fat-burning machine. When you stop eating carbs, your body becomes efficient at burning fat
because it has to get its energy from somewhere. It also becomes more effective
at breaking down the calories you consume and turning them into usable energy.
If you've been trying to lose weight or maintain a healthy lifestyle and
nothing has seemed to work, the keto diet might be just what you need!
Why do I need to go into ketosis?
While
there are many approaches to weight loss, the keto diet is one of the most
restrictive. However, it also has been shown to have some of the best results
because it turns your body into a fat-burning machine.
How can I start?
A
keto diet plan is an effective way to lose weight, but it's not the easiest to
maintain. To start a keto diet plan you will need to keep track of your carbs
and fat intake. One of the most common mistakes people make when starting a
keto diet is undereating, which can leave you feeling drained or cranky. The
best time to start a keto diet is on a weekend when you have more time to
research recipes and prepare meals in advance.
Keto Grocery List For Beginners
This
list contains all the staple ingredients that you will need to get started on
the ketogenic diet. Remember, the more fresh produce, meat, and seafood you can
include in your diet, the better!
-
Extra Virgin Olive Oil - Coconut Oil or MCT Oil (medium chain triglycerides) -
Almond Flour - Butter or Ghee - Pork Rinds or Tallow
How Do I Know if I’m In Ketosis?
Ketosis
is the state your body enters when it’s running on fat instead of carbs. Your
body then starts producing ketones, which are substances that power cells in
your brain and muscles. To know if you’re in ketosis, you can do a simple urine
test. Ketone-free pee will turn dark purple after adding a drop of the liquid
ketone test strip.
Is There Anything Wrong With Being In Ketosis For Long Periods of Time?
Many
people have had questions about being in ketosis for long periods. One
person asked, Is there anything wrong with being in ketosis for long periods? To which I answered: There are a few factors that can make it difficult
to maintain a state of ketosis over many months.
Is Eating Too Many Carbs Bad While on the Ketogenic Diet?
No,
eating too many carbs is not bad while on the ketogenic diet. The key to the
ketogenic diet is fat intake. There are two types of fats: saturated and
unsaturated. The best sources of saturated fats are animal-based (such as
meat, poultry, eggs, and cheese), coconut oil, and butter.
Are Any Foods Allowed On A Ketogenic Diet?
Yes, a keto diet plan is not all about cutting foods out. You can eat plenty of foods on this diet to reach your daily macro and micronutrient needs.
Should You Exercise on the Keto Diet?
Exercise is an important part of any diet, and the keto diet is no exception. While you may have to make some changes to what type of exercise you're doing, there are plenty of ways to stay active and get in a good workout without hurting your keto diet. If you're new to the keto diet and not sure how much exercise to do, talk with your doctor or a registered dietitian about what's right for your goals and health.
Yes, but don’t overdo it!
There
are a few things to take into consideration when developing a keto diet plan,
and the first one is that you don't need to eat as much protein as you would on
other diets. This is because the ketogenic diet has a higher fat intake than
most other diets. Protein consumption should be between one and one-and-a-half
grams per kilogram of body weight or around 100 grams per day.
