Keto Diet Basics
The ketogenic diet (or keto diet for short) is a very low-carb diet with high-fat content. It's also moderate in protein and low in fiber.
The basic principle of this diet is to shift your body's metabolism from burning carbohydrates to burning fats, which induces a state of ketosis. During this process, your body is forced to use fat reserves as an energy source instead of glucose. This is why the keto diet is also referred to as fat-burning.
The ketogenic diet is very effective for weight loss, improving health, and increasing longevity. It's also a very sustainable diet to follow as long as you know what to eat and what not to eat.
The ketogenic diet is simple and can be implemented in many different ways, as there are no strict rules about what you can and cannot eat. However, some basic guidelines can help you go keto healthily and sustainably:
- Make sure your diet is high in fat, moderate in protein, and low in carbohydrates.
- If you're new to the keto diet, you should gradually increase your fat intake until you're following a high-fat, moderate-protein, low-carb diet.
- Make sure to eat plenty of fiber and healthy fats.
- Drink plenty of water, which can help reduce hunger and prevent overeating.
- Avoid overeating protein, as this can prevent you from going into ketosis.
- Remember to eat vegetables, as they are an excellent source of vitamins, minerals, and fiber.
The Keto Diet
When following the ketogenic diet, your primary focus should be on eating a high volume of healthy fats and an adequate amount of protein. However, you can still enjoy some carbs from time to time.
The key is never to eat too many carbs in one sitting but instead spread them throughout the day. This will reduce the time you are kicked out of ketosis.
On the standard keto diet, fat provides around 70 percent to 80 percent of your total daily calories, protein about 15 to 20 percent, and carbohydrates only around 5 percent.
A ketogenic diet is around 5 percent carbohydrates, 15 percent protein, and an impressive 80 percent fat.
For the diet to be keto, just 5-10 percent of your daily energy needs must be carbs, meaning fewer than 50 grams of carbohydrates per day.
Because a keto diet helps the body convert fat to energy, it also increases energy levels since it gives the body a more reliable energy source.
The ketogenic diet is currently being researched as an anti-cancer treatment since carbohydrates feed cancer cells.
Meats and poultry are popular among those following a keto diet because they are high in fat and very low in carbohydrates. Therefore, eating meat, chicken, or fish for lunch and dinner is essential, and having eggs and cheese as snacks is a good option for long-term success with a keto diet.
What to avoid: carbohydrates
When it comes to the keto diet, focus first on limiting carbohydrates. It would help if you avoided bread, pasta, rice, and other high-carbohydrate foods.
Instead, fill up on healthy fats and low-carbohydrate vegetables.
Here are some keto diet foods that are high in carbohydrates that you should avoid:
- Granola bars
On a keto diet, a straightforward hack to always stay keto is to avoid eating all processed foods. So make sure you always check the nutrition facts panel. Look at the carb and sugar content first. If the product has little or no carbs or sugars, it's technically a keto food.
Keto Diet Food List
Following the keto diet must ensure you eat a balanced and comprehensive food list.
Here are some of the top keto diet foods on the list:
- Fish and seafood
- Meats and poultry
- All non-starchy vegetables, examples include broccoli, cauliflower, and cabbage.
- Nuts and seeds
- High-fat dairy products (though not milk)
- Olive oil
- Cottage Cheese
- Green vegetables
- Nut butter