The Ketogenic diet is widely known for its low carbohydrates intake. This diet has more people embracing the idea of this low- carb diet not just to lose several pounds but sticking to the Keto lifestyle to end, where they are healthier and leaner.
As a novice to the Ketogenic diet, making the switch to a low-carb diet is easier said than done. Jumping the gun right into this diet without having a plan at all can lead you to have a miserable experience and not reap the multitudinous benefits the Keto diet stands to offer.
The good news is, all you need is a good base knowledge on how the Ketogenic diet works, what you need to eat as well as what not to eat, as well as, determine if the diet is right for you plus how to get the most from this diet. Here is what you need to know.
Ketogenic Diet
Simply put, the Keto diet involves a high consumption of fats and low consumption of carbohydrates. The reduction of carbs intake induces the body into a metabolic state Ketosis. Ketosis helps the body become efficient in burning fat in the body to provide energy. That’s more; the liver converts fat into ketones. By raising ketones, insulin (the fat- storing hormone) is reduced.
Who the Ketogenic Diet is not for:
1. Any person who is on medication for high blood pressure
2. Any mother who is breastfeeding.
3. Any person on medication for diabetes.
Types of Ketogenic Diets
There are some versions of the Keto Diet including but not limited to Standard Ketogenic Diet (SKD), Cyclical Ketogenic Diet (CKD), High-Protein Keto diet, and the Targeted Ketogenic Diet (TKD).
The most common and extensively researched ketogenic diet not to mention, the most recommended is the (SKD).
What you need in your Keto Diet
The Keto Diet is not all about losing weight but more so, adopting a healthier lifestyle. A keto diet is very effective since it’s very strict on the low-carb diet.
The Percentage of the Caloric Intake for a Standard Ketogenic Diet (SKD) includes:
Fat: 60%-80%
Proteins: 15%-35%
Carbohydrates: 0%-5%
What to Eat:
Fats: Saturated Fats, Butter, Nuts, Animal Fat, Coconut Oil, Mayonnaise, Salad Dressings, Ghee, Olive Oil, etc.
Proteins: Lamb, Poultry, Beef, Fish, Eggs, Pork, Bacon, Shell Fish, etc.
Carbohydrates: Cheese, Avocado, Spices, Leafy Greens, Herbs, Cruciferous Vegetables, etc.
What to drink are listed as below :
Water
Coffee
Tea
Red Wine
What not to eat are listed as below :
Fruits: Bananas, Pineapples, Oranges, Apples, Dried Fruits
Sugar: Agave, Honey, Maple Syrup, Chocolate, Candy
Tubers: Yams, Potatoes
Factory Processed Fish and Meat
Low-Fat Foods
Beans or Legumes
What Not to Drink
Sugary Alcoholic Drinks
Sodas
Juices
Helpful Ketogenic Resources
As we have already pointed out, starting the ketogenic diet is not a walk in the park. That said, Keto dieters often need to turn to various sources for information as well as, support and inspiration. Here are some invaluable resources on the Ketogenic Journey
1. Keto Connection Facebook Group
2. Keto Products (Online)
Wrapping Up
The Keto diet can be undoubtedly overwhelming at first. However, once a successful transition has been made, it turns out to be quite an empowering way of life. Achieving high ketone levels offers a myriad of health benefits not to mention increased energy, mental and physical performances plus weight loss.