The keto diet has become a trend this past couple of years and a lot more people are embracing it every day. There is a lot of info on the web about what it is and what it does but there’s still confusion about the real effects of Keto and how to integrate it into your life.
The keto diet is high in fat and low in carbs diet that aims to shift the body’s metabolism into burning fat instead of carbs. The Ketogenic diet, also known as Keto, puts your body into a fat-burning mode where it uses fat as its main source energy. This state of the body is known as ketosis. The main benefit of the keto diet is weight loss but there are many other benefits to shifting to this diet.
What Are Ketones?
Ketones are chemicals made in the liver in the state of ketosis. Your body breaks down fat into ketones when it doesn’t have enough carbs to turn into sugar. Ketones are basically responsible for distributing energy into the body. One advantage they have against glucose is the fact that they can surpass the blood-brain barrier consequently giving your brain more energy. That is why one of the benefits of the Keto diet is mental clearness.
The Difference Between Keto, Low-Carb, and Atkins
All these 3 diets are focused on one thing mainly, a diet low in carbs. But they actually couldn’t be more different from each other. Low carb diets generally require that you lower your carbohydrate intake into under about 100-150 grams daily while the Keto diet requires a more drastic shift. With Keto, your daily carb intake shouldn’t be higher than 50 grams per day.
The Atkins diet is a popular low carb diet. In the beginning, with the Atkins diet, you have to remove carbs from your diet altogether and then slowly add them back in. The Keto diet works best if you consistently stick to low carb meals.
Ketogenic Diet Macronutrients
A macronutrient ratio is an important number when it comes to a specific diet such as Keto. People have different macronutrients, depending on all sorts of factors. However, on Keto, there is an average on the ratio of macronutrients:
- 70-80% of calories from fats
- 20-25% of calories from protein
- 5-10% of calories from net carbs
What Can You Eat on a Keto Diet?
A Keto diet is quite strict on what you can and can’t eat. Keto-friendly food is high on fat and moderate in protein. Here’s what you can eat on Keto.
- Low carb Vegetables
- Meat and Poultry
- Coconut Oil
- Greek Yogurt
- Olive Oil
- Nuts and Seeds
- Butter and Cream
- Shirataki Noodles
- Unsweetened Coffee and Tea
- Dark Chocolate and Cocoa Powder
Foods to Avoid on a Keto Diet
To achieve ketoses, you have to be quite strict on the food that you don’t consume. Keto-friendly food needs to be low on carbs and sugar. Avoid eating:
- Green Beans
- Bell peppers
- Brussels sprouts
Benefits of a Keto Diet
The reasons why the Ketogenic diet has become so popular and the fact that so many people are trying it out is its many benefits. The main reason people use it is weight loss. Keto helps the body lose weight by burning fat but maintaining muscle mass the same. The way keto works are by breaking down fat into ketoses for energy. The Keto diet may help the body with endurance during exercises. However, this may not happen immediately as the body needs time to adapt to the diet.
The Keto diet has also resulted in helping with gut health especially with abdominal pain & irritable bowel syndrome. Not only that but Keto has also proven to be really proven to be amazing for heart health. Some of the benefits include normalizing cholesterol levels on the blood & blood pressure. Other Keto diet benefits include neuroprotective and anti-inflammatory benefits for people with Parkinson and Alzheimers, balances blood glucose & insulin levels, and helps with the symptoms of PMS.
Actually, the reason why the Keto diet was even invented in the first place was the condition of Epilepsy. To this day, it is used on people with Epilepsy to prevent seizures.
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