By The most buzzed-about diets: Keto diets have become famous for a reason. So whether you are aiming to loose weight or feel healthy overall, Keto diet can be your best friend. The diet has shown incredible results in such a short time that it has become a trend among the Gen Z’s.
Following the keto diet is like flipping a switch in your body. And once you follow it religiously, you can become a fat-burning machine.
But don’t worry, following the keto diet won’t mean that you need to give up on the tasty food. The diet includes some really delectable food options, which you could enjoy guilt-free. So let’s understand in detail about what is Keto diet, and how you can start with its process.
Understanding Keto Diet
Keto diet, the short form of Ketogenic diet is a low carb, high fat eating plan which would result in the detoxification of your body, reducing the overall body weight. Learning the process more deeply, increasing the healthy fat intake while reducing the carb intake shifts the gears of your body, making it consume energy or fuel from fats instead of carbohydrates. This metabolic state of the body is also known as Ketosis.
Let’s learn its difference with the normal diet:
| Normal Diet | Keto Diet |
| Produces energy from carbohydrates like rice, bread and sugar. | Because of fewer intake of carbohydrates, the body uses stored fat to produce energy by breaking it down into molecules called ketones. |
Go Keto and Experience Its Amazing Benefits
Keto Diet is not just another diet for weight loss. The diet comes with pretty amazing benefits:
Easy Weight Loss:
The ability of keto to help people lose weight is one of its main benefits. Your body begins to lose resistant love handles and belly fat as it burns fat for energy. Additionally, consuming more proteins and fats makes you feel fuller for longer, so you’re less likely to reach for snacks.
High Energy Levels:
No more sluggish afternoons! Your body uses ketones as an incredibly effective fuel source, providing consistent energy levels all day.
Focus and Mental Clarity
Keto Diet results in many more advantages than just the weightloss. Through various surveys, it has been found that the diet also helps people stay focused and awake. Going through the depths, the ketones do wonders, it’s a great source of energy for your brain.
Reduced Cravings
Do you ever feel like your life is controlled by carbs? By stabilizing your blood sugar levels, going keto reduces cravings and sugar crashes.
Healthy Blood Sugar and Cholesterol Levels
Keto is not only recommended for people who want to loose weight, it is even recommended for people with type 2 diabetes and insulin resistance.
Potential for Better Skin
Keto is a blessing for people suffering from acne, as the diet works wonders onthe skin, giving you healthier and clearer skin. The result could be cutting out sugary and processed foods.
Do’s and Don’ts of Keto Diet
Let’s understand in depth about what you can eat and what you should not in Keto.
Food to Avoid
- Grains like cereals, bread and .
- Sugary foods like candy, cakes, desserts and soda.
- Starchy vegetables like sweet potatoes, potatoes and corns.
- Fruits with rich carbohydrates like bananas, apples, and grapes are also good.
- Processed foods with any type of hidden sugars and carbs.
Food you can enjoy
- All types of dairy products like cheese, heavy cream or even full fat yogurt (without added sugar).
- Proteins like meat, tofu, poultry, fish, and eggs.
- Healthy fats like avocados, olive oil, coconut oil, butter, ghee and nuts.
- Low carb vegetables like spinach, kale, broccoli, cauliflower, zucchini, and asparagus.
- You can even enjoy snacks like pork rinds, keto fat bombs, or handful of almonds.
Simple Steps To Start With Keto Diet
Starting keto doesn’t need to be very overwhelming. Here is a step by step guide on how you can start with Keto today:
Do a Kitchen Makeover
To start with the keto diet, you need to remove all the processed and carb-heavy foods from your kitchen. Then stock your pantry with keto-friendly ingredients like veggies, proteins, and healthy fats.
Staying Hydrated is Very Important
Drinking plenty of water is very essential, it will help you loose your weight quickly when paired with keto diet. To further keep your electrolytes in balance, you can try out
Have a Wholesome Meal
Always plan your meals, this can be a lifesaver. Planning your meals in advance can save you from hunger pangs which save you from munching unnecessary snacks.
Calculate your Macronutrients
Macronutrients are the key to keto. Here’s a general guideline on how much macronutrients you should consume:
- 70-75% Fat
- 20-25% Protein
- 5-10% Carbs
To be more accurate on your macronutrients, you can use a keto calculator to figure out exactly how much macronutrients you require based upon your weight, goals and activity level.
Gear for the ‘Keto Flu’
Whenever your body undergoes massive changes, there is always a chance that the body reacts in some or the other ways. Hence, when you follow a Keto diet, your body may face some tiredness or sluggishness. The reaction happens as the body is adjusting to the burning fats instead of carbs, which is totally normal. You can overcome this tiredness simply by staying hyrated, eating healthy fats and getting anough electrolytes.
Mistakes To Avoid While Following Keto Diet
Giving up too early: Consistency is the key, and the biggest mistake one can undergo when decided to follow Keto diet is giving up upon it too soon. Your body always takes some time to adapt a certain lifestyle, so you should try to be patient.
Not eating enough fats: Fat is the main source of energy in keto diet. Therefore, not having enough fats may result in more tiredness and sluggish, so to avoid these conditions try to take enough healthy fats.
Taking over protein intake: Although taking sufficient protein is necessary but overboarding on it may result in kicking out ketosis, so carefully consider your protein intake.
Not staying hydrated : Please make a note that your greatest friends in Keto diet are water and electrolytes. Hence always stay hydrated for maximum results.
Ignoring hidden carbs : Always read labels, as possibilities are some food may contain hidden carbs which may interrupt your Keto diet.
Keto Diet Is More Than Just A Trend
Keto Diet is a lifestyle that can totally positively transform your health with food. Keto provides a means to feel your best without feeling deprived, thanks to its amazing health benefits and mouthwatering cuisine.
Are you prepared to try it? Enjoy the adventure, start small, and keep things simple. Ultimately, keto is about how amazing you’ll feel, not just what you eat!
