Are you looking for a new diet? There are many ones but one of the top ones to consider is the ketogenic diet.
What’s the Ketogenic/Keto Diet?
The ketogenic or “keto” diet is a popular low-carbohydrate diet that involves the body manufacturing ketones in the liver for energy. When people eat high-carb meals this produces glucose and insulin in the body. Glucose is the easier molecule bodies can change into energy and the body picks it first as a source of energy. Meanwhile, the body produces insulin in order to process glucose in the blood by distributing it throughout the body.
In the case of the keto diet, there’s a very low-carb intake. This causes the body to go into a state called “ketosis.” The body uses this process to survive when the food intake is low. In this state, the body produces something called “ketones” when fat is broken down in the body’s liver.
The ketogenic diet’s goal is to force a person’s body into the metabolic state. It’s done through starvation of carbs instead of starvation of calories. The human body can adapt well to what you feed it. For example, when you add more fat and remove carbs it starts burning ketones as the main energy source. This can produce several health, weight-loss, and physical/mental performance advantages.
Keto Diet Food List
Here are the main food groups you can use when on the keto diet:
It’s important to eat the healthiest meat as possible. That includes organic, grass-fed, and pasture-raised meals. Protein is important to the ketogenic diet but you shouldn’t overdo it. Make sure that you eat a moderate amount of all the food groups in the keto diet list.
It’s important to get your fat from natural foods like meat and nuts. You can also use saturated/monounsaturated fats like olive oil, coconut oil, and butter. One option is to cook with them so you can add healthy oils/fats to your meals.
Most kinds of dairy foods are ok with the keto diet. It’s important to eat full-fat dairy including milk and yogurt. If you want to eat cheese then you should focus on hard cheese since they usually have fewer carbs than soft cheese.
These can be a great source of fiber, protein, etc. They can add a lot of interesting flavors and textures to your foods. It’s important to consider nuts that are high in fat like almonds.
You can eat either fresh or frozen variety of veggies. Make sure to focus on vegetables that are grown above the ground. One of the best options is green/leafy vegetables like spinach, cabbage, kale, and so on. These are full of vitamins and minerals.
It’s a good idea to drink mostly water. If you want to add some flavor you could use lemon or lime juice.
Top Benefits of Keto Diet
- Weight loss
- Prevents cancer
- Reverses Type 2-diabetes
- Fewer stomach Problems
- Fuel for brain (ketones)
- Boosts physical endurance
- Less acne
- Controls epilepsy