The keto diet, often known as the keto diet or the low-carb diet by some, consists of eating lots of protein and fat while eating very few carbs. The body responds to this diet.
The fats we consume are transported to the liver, where they are converted into energy to keep the body strong and active for a long period of time without feeling fatigued.
The word ketogenic is derived from the word “ketosis” which means the state of the body when it does not have enough glucose to convert into energy, so it generates ketones which act as an amazing source of energy for both the body and the brain making it a great option for short term weight loss.
The keto diet limits carbohydrate intake, which is the main cause of weight gain due to sugar.
Most of the time, it makes you feel hungry. When you eat carbs in small amounts and focus more on protein and fat, your body doesn't force you to eat as much; Instead, you use those fats to satisfy your hunger and keep you energized.
If you are looking for a diet that will help you lose weight quickly, the keto diet is ideal because it not only helps you build a great body shape but also provides many health benefits.
Advantages of the ketogenic diet
So far, the keto diet has many excellent benefits, but no negative effects have been reported, making it a delicious diet that is suitable for everyone. Additional health benefits of the keto diet include:
- Improves HDL Levels: One of the most beneficial elements of the ketogenic diet is that it increases levels of HDL in the body, which is the good cholesterol that helps reduce the risk of heart disease.
- Helps treat type 2 diabetes: By eliminating carbohydrates from your regular meals, you are saying goodbye to sugar and insulin because your body already has what it takes to worry about what you are consuming.
- Lowers blood pressure: High blood pressure is a disaster because it may lead to kidney failure, heart disease, and strokes. With this diet, you can bid farewell to your fears and live a healthy life free from life-threatening cancerous diseases.
- Gum Disease: Gum disease is one of the most painful and debilitating diseases caused by excessive consumption of sugar. By removing sugar from your daily diet, you can avoid gum disease and toothache.
While on the keto diet, the majority of your food will be high in fat, with a moderate dose of protein and a minimal amount of carbohydrates. Some food categories are allowed.
What Does a Keto Diet Consist Of?
1. Proteins
Poultry options include Cornish free-range chickens, quail, geese, pheasants, chickens, ducks, and turkeys.
Seafood and Fish: Cod, tuna, cured, anchovies, mackerel, flounder, catfish, trout, mahi-mahi, halibut, snapper, sardines, salmon, halibut, snapper, and calamari are some of the most popular fish. To avoid toxins found in commercially raised fish, always choose wild-caught fish.
Grass-fed beef, venison, goat, and lamb are examples. Wild animal meat is also acceptable; However, avoid sausages and meats with sweet sauces and those covered in bread crumbs. Select the parts of beef that are higher in fat because they contain less protein and fat.
Boston butt, pork chops, ham, and loin are all examples of pork. While buying pork, watch out for added sugar.
Bacon and sausage: These should be purchased at health food stores. If this is not possible, check labels carefully to avoid products that contain fillers such as soy or sugar.
Canned tuna and salmon: You can eat canned tuna and salmon while on the keto diet. Avoid seafood that is overly filling and fried and deep-fried seafood.
Protein supplements such as whey protein, hemp protein, pea protein, and rice protein are allowed.
Whole eggs include chicken eggs and quail eggs, which can be prepared in a variety of ways, including fried, soft, poached, scrambled, scrambled, or omelets.
Oysters, mussels, lobster, shrimp, crab (not imitation crab with chemicals), oysters, scallops, and cuttlefish are all examples of shellfish.
2. Fatty acids and oils
Because these will be the primary sources of energy while on this diet, choose fats and oils that you value. these
- Omega-3 fatty acids derived from fish such as tuna, shrimp, and salmon * Fish or krill supplements * Monounsaturated fats derived from egg yolks, avocados, and butter.
- Olive oil and coconut oil are examples of vegetable oils.
- Non-hydrogenated beef fat, ghee, and lard.
- Duck and chicken fat.
To make it easier to stick to this diet, learn about the types of fats your body can accept. It seems that many people are allergic to vegetable oils and mayonnaise.
This may be a good thing because the majority of these oils are rich in omega-6 fatty acids, which are bad for cholesterol levels in the body.
In this scenario, it is suggested to work with monounsaturated fats to reduce the inflammatory effect of polyunsaturated fats. However, strive to mix both fats in because they can only exist on monounsaturated fats (you need a lot of fats and oils). However, avoid hydrogenated fats such as margarine to limit your intake of trans fats.
3. Fresh vegetables
Choose organic foods, or better yet, grow your own to prevent all pesticide toxins. Avoid eating starchy vegetables such as corn, sweet potatoes, yams, peas, and winter squash.
Rich in carbohydrates. Instead, eat sweet vegetables in moderation (squash, peppers, tomatoes, carrots).
4. Dairy products
- Mascarpone cheese
- Full-fat unsweetened yogurt (avoid this type).
- Because yogurt is rich in carbohydrates)
- All types of soft and hard cheese
- cream cheese
- Sour cream (full fat) (don't forget to check the toppings)
- Full-fat cheese
- Textures of heavy whipping cream
In any case, choose raw milk products over organic ones if you don't have easy access to them.
5. Drinks
- Bulletproof coffee
- Decaffeinated tea
- Flavored carbonated water
- decaf
- water
- herbal tea
- Lemon and lime juice (reduce intake)
- broth or clear broth
6. Nuts and seeds
- Nuts include almonds, macadamia nuts, walnuts, and pecans
- Nuts with the lowest carbohydrate content, which means you can
- Consume it in small quantities.
- Chestnuts, pistachios, and cashews contain a higher percentage
- As a result, you should carefully monitor your carbohydrate intake. Before roasting the nuts, soak them for a few hours.
- Nut flours: These are needed because just because you are on this diet doesn't mean you can't bake. Almond flour and other nut flours will suffice.
7. Sweeteners
Some options include:
- erythritol
- The splendor of the liquid
- Inulin and chicory root
- Lu Han Guo
- Stevia liquid
- xylitol
- deviation
8. Spices
The following spices are allowed on the keto diet:
- sea salt
- Mint
- ginger
- basil
- Chili pepper
- clove
- zaatar
- Coriander or coriander seeds
- Rosemary
- black pepper
- cumin seeds
- marjoram
- turmeric
- cayenne pepper
- cinnamon
- Mustard seeds
- parsley
- dill
- wise
As you can see from the very extensive list above, the keto diet is not a severely restrictive lifestyle; It also gives you a bunch of things to choose from, so you shouldn't feel overwhelmed.
However, there are several items that must be avoided in order to maintain optimal ketosis when your body switches from using glucose to producing fat for ketones.