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 it along with some of the benefits attached.
What is the Ketogenic Diet?
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.
Do Not Eat
- Grains – corn, rice, wheat, cereal, etc.
- Sugar – maple syrup, honey, agave, and others
- Starch – potato, beans, yams, etc.
- Fruit – oranges, grapefruit, apples, bananas, etc.
- 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.
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!
For delicious Keto recipe ideas, click here!