If you’re currently researching diet plan options, you’re probably already familiar with the popular ketogenic diet or “keto” diet. Scads of celebrities and well-known public figures seemingly swear by it, just like millions of other people. Here’s a little bit about what a Ketogenic diet is along with some of the benefits attached.
What is the Keto Diet Plan?
A ketogenic diet (or low carb) is all about keeping your body in a state referred to as ketosis. Ketosis occurs when glucose levels run low. During this period, the body uses fat to produce molecules called ketones, which can be used to produce energy instead of glucose. This means if you avoid eating carbs to be converted into glucose, your body will burn fat to produce ketones instead.
Normally, your body enters ketosis when you stop eating. But, you don’t have to starve yourself in order to appreciate the benefits of the diet. By avoiding foods with lots of carbs (which your body can easily convert into glucose) in favour of foods high in fat, you can make sure your body stays in a state of ketosis and has enough fat to fuel itself.
What to Eat or not Eat?
Plan ahead if you want to have a successful ketogenic diet. The more you eat less carbohydrates, the faster you will enter ketosis. You want to keep your carbohydrates to vegetables, nuts, and dairy. Don’t eat any refined carbs like grains, starch or fruits. This keto food list will come in handy!
What not to eat on a keto diet?
- Grains – corn, rice, wheat, cereal, etc.
- Sugar – maple syrup, honey, agave, and others
- Starch – potato, beans, yams, etc.
- Fruit – oranges, grapefruit, apples, bananas, etc.
What can you eat on keto diet?
- Meats – chicken, turkey, beef, eggs, fish, lamb, etc.
- Above ground vegetables – broccoli, cauliflower, etc.
- Leafy Greens – spinach, lettuce, kale, cabbage, etc.
- High Fat Dairy – butter, hard cheeses, high fat cream, etc.
- Avocado and berries – raspberries, blackberries, and other low glycemic berries
- Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
- Sweeteners – erythritol, stevia, monk fruit, and other low-carb sweeteners
- Other fats – high-fat salad dressing, coconut oil, saturated fats, etc.
The ketogenic diet is very low in carbs, high in fat and moderate in protein. Your nutrient intake should around 5% carbohydrate, 25% protein, and 70% fats.
You can try these delicious Keto recipe ideas!
Keto Diet Benefits
Keeping your body in this particular state has a number of benefits. First of all, you’re burning fat to turn into energy, which means you’ll typically shed a few pounds.
Cutting carbs from your diet means your levels of HDL (or “good” cholesterol) will increase, leading to better overall heart health. Keeping your glucose levels low also means that your insulin levels will stay low, reducing your risk of developing diabetes.
I hope you take time to learn more about the ketogenic diet. In this case, your favourite search engine is your friend. A simple search will bring up thousands of recipes, success stories as well as general information about the plan. If your goal for the new year is to get healthier, ketogenic diet just might be what you’re looking for!
Have you tried the ketogenic diet? What did you like or dislike about it?
Not a diet I would do personally. I think we need healthy carbs. I used to eat higher fat and didn’t find that it helped me.
I tried it before and it worked to help lose weight but I don’t know if I can keep on it forever.
My husband has been on a keyogenic diet for several months now and has lost a fair amount of weight and claims to feel healthier. I am hesitant to kump on board because a lot of the banned foods are some of my favourites and a lot of the ok foods are not :).
Informative post about keto, I learn new things about this diet from reading it
There’s always so many different diets out there and I would never know which one is the best in terms of weight loss and degrees of healthiness because I would never have thought that high fat dairy or anything high fat products would be healthy for my body.
I’m waiting for the day that chips and chocolate are the perfect diet.
What an interesting post, I have heard of Keto but never really knew what it was about. It sounds similar to what my daughter is doing – she had to eat 5000 cals for two days and then had to live a certain diet, no sugar, no carbs. Not sure if this is the same or not though.
This sounds like a great lifestyle, but I know I would need a lot of help with it, I love my carbs
Keto helped me when I was overweight years ago, made a HUGE difference. Now I moderate a bit, but for the most part stay away from carbs. Now that I’m a healthy weight, I’ll eat yams, fruits and other things for the nutrients but I exercise regularly to use up carb stores.
Thanks for the tips!
I think this is a diet that I’d like to try, it will be hard giving up my carbs and sugar though.
I have tried this diet for a specific health reason and it worked for a time, but ultimately I had other issues crop up. I know its brilliant for people who suffer from seizures.
I tried this diet, wasn’t for me. Yet, a lot of people do swear by it.
If you are looking to try a diet, the important thing is to find one that works for you!
I havent tried this diet it would not be for me. I just try to eat healthy