If you have any interest in weight loss diets and dietetics in general, you’ve probably heard of the current vogue in weight-loss techniques – the amazing keto diet! If you haven’t heard of it, you’re in for quite a ride; buckle up as we set off into wonderland.
A simple definition of the keto diet could be characterized as an extremely low-carb diet which seeks to eliminate glucose and sugars from common food. It is almost similar to the Paleo one and comes in close relation to the Atkins diet.
What Is Keto Diet?
The term originates from the ketone molecules produced by the body. Essentially, the human body is made to function from burning two kinds of fuels – either carbohydrates, which are the commonest for the majority, or fats, which are what ketosis tries to achieve. This can only be attained when the glucose supply in the blood is limited.
Once you start restricting your carb intake, the body will want to adapt to a new fuel source, namely fats. The liver produces them in the form of ketones. Then, they are used by both the brain that requires lots of it and the body as well. This is the basic mission of keto diet foods — high fat intake, mid-level proteins, and low starch and carbs.
How Does the Keto Diet Work?
Do you want to use the keto diet to address diabetes, general health issues, cut on weight, or just for the sake of using keto? Well, before making that ultimate decision, start by consulting your physician for medical advice. This would come in handy, especially if you are on medication.
The beauty of the keto diet is that one does not have to go hungry to achieve the results promised. One also does not need to dedicate a whole workout program to get the desired fitness-look. This would, nevertheless, quicken the process.
Since you don’t want the carbs in your diet to be burnt, the body’s own fat has to be induced to do the same. You may wonder how many carbs on the keto diet is needed to achieve this. It requires a maximum carb intake of 30g a day. This can, however, be unpractical for some people – know whether or not you can manage this fete before getting down to it. Subsequently, you also should increase the fats you take, opting for avocadoes, meat, nuts, oil, and dairy.
Keto Diet Recipes
As it isn’t hard to enter ketosis, which might take 2-4 days, we can now take a look at the different options to choose from to come up with your unique keto recipe. Remember, you can also get prescriptions for the best keto pills if need be.
- You want to try above-ground vegetables like zucchini, broccoli, cabbages, cucumber, avocadoes, spinach, pepper, and Brussels sprouts. Onion, beetroots, and sweet potatoes may also come in handy.
- Fruits such as berries, melons, cantaloupe, grapes, mangoes, orange, peach, lemon, kiwi, cherries, pineapples, and clementine.
- Simple snacks in lower amounts such as eggs, cheese, olives, macadamia nuts, pecan and brazil nuts, cold lean meats, fatty fish such as salmon, and dark cocoa chocolates.
- Health drinks such as lots of water, coffee, and tea with zero sugar, vegetable juice, a glass of milk, red wine, and an occasional diet soda.
- You will also need fats and sauce to spice up your meals. You can use butter, heavy cream, vinaigrette, hot sauce, guacamole, soy sauce, coconut, and olive oils. Mayonnaise and béarnaise will do you lots of good.
You just can’t have enough of it – you will soon be spoilt for choice once you embark on trying out keto diet recipes.
The Good vs. The Bad
Even though there has been such a rush to adopt the keto diet among families, models, celebrities, and even sportspeople, there is still limited long-term research data and several critics of the program.
A few benefits include heightened cognition, improved mental clarity, and added physical energy while burning body fat, less hungry, hormone regulation, better cholesterol, and triglyceride levels. A steady blood-sugar level for some people with diabetes was also noted.
However, one needs to recognize that body makeup varies from individual to individual, just like fingerprints and eye patterns. As such, a nutritionist from Nutritionist Resource Expert negatively suggested that getting the ketogenic state increases acidic levels in the body on a grand scale, which then easily promotes diseases. These are some credible and valid points to consider, even when observing the keto diet results.
The keto diet can be beneficial, as well as also dangerous for you – you have to make that choice on your own. Some like to ask how long should you be on the keto diet to observe results. Well, you will be surprised that a good number of people have taken up this habit as a lifelong plan for themselves; as such, you have to weigh the pros versus the cons and make a wise choice.
Do you have any concerns about the keto diet? Do share in the comment box and we will address your issue.
Author’s Bio: Chele has garnered a good number of life-transforming fitness stories that can motivate you even if you think all hope is lost. She is a firm believer in the strong will, and that it can do wonders with our bodies and minds. Chele is a fitness trainer, by the way.