Weight loss is the most important thing that bothers everybody. When talking about a weight loss, one often hears people talking about Ketogenic or Keto diet. The Keto diet is fast becoming popular across the world as one of the best Keto diets for weight loss strategy while improving health.
What To Eat On A Keto Diet? Benefits Of A Ketogenic Diet
According to the latest research, low carb and high-fat diet promotes weight loss and even improves certain health conditions like type-two diabetes and cognitive decline. What is this Keto diet?
Keto Diet – Explained
The basic rule of Keto or Ketogenic diet is that it is incredibly low in carbohydrates at the same time high in fat and moderate in protein and intake.
All the Keto diet starters let us understand the process of Ketosis in our bodies. Our body uses Ketones or molecules produced in the liver from the facts when the level of glucose is limited, and this acts as an alternate fuel source.
When involving a Keto diet, there is a reduction in the intake of carbs, usually under 50 grams per day. However, the fats replace most of the carbs, which are cut and deliver 75% of the total calorie intake.
While protein, which usually accounts for 20% of the body’s energy requirement, face a restriction from the carbs to 5% of its 5% usage. The carb reduction in the body forces the body to depend on using fats to maintain its energy instead of glucose, and this process is known as Ketosis.
To summarize, a Keto diet reduces hunger while increasing the satisfaction level by depending on a low carb routine of 50 grams per day, which is replaced mostly by fat and moderate amounts of protein.
Ketogenic or Keto Diet Plan
When asked to go on a diet, one can switch their regular diet to follow a specific diet plan. Therefore, if one has to follow a Keto diet plan, he or she will wonder what to eat on a Keto diet?
It’s not so difficult, but yes, it’s a matter to focus on what to eat on a Keto diet? One should focus only on how to avoid carbs. There is a list of foods that people can eat when they’re on a Keto diet.
Whether it is a Keto diet for breakfast, Keto diet for lunch, Keto diet for dinner, Keto diet for beginners, Keto diet for a weight loss, here is what you can eat:
- Eggs: Organic Pastured whole eggs.
- Poultry: Turkey, Chicken
- Fatty fish: Salmon, mackerel, and herring.
- Meat: Grass-fed bison beef, pork, venison, and organ meats
- Full-fat dairy: Butter, yogurt, and cream
- Full- fat cheese: Goat cheese, Cheddar, brie, mozzarella, and cream cheese.
- Nuts and seeds: Almonds, Walnuts, Macadamia nuts, pumpkin seeds, flaxseeds, and peanuts,
- Nut butter: Peanut, cashew, and almond butter
- Healthy fats: olive oil, coconut oil, avocado oil, and sesame oil.
- Avocados: They can be added whole to almost any meal or snack.
- Non-starchy vegetables: Healthy Greens, tomatoes, broccoli, peppers, and mushrooms.
- Condiments: fresh herbs and spices, salt, pepper, vinegar, lemon juice
Whoa!!! If you can eat all this, then what you cannot eat on a Keto diet? Let’s check that out:
- Bread and baked foods: Bread (white/whole-wheat), crackers, doughnuts cookies, and rolls.
- Sweets and sugary foods: Ice cream, candy, sugar, maple syrup, coconut sugar, and agave syrup
- Sweetened beverages: juice, Soda, sports drinks and sweetened teas
- Pasta: Noodles and Spaghetti
- Grains and grain products: Breakfast cereals, wheat, oats, rice, and tortillas.
- Starchy vegetables: Potatoes, corn, sweet potatoes, peas, butternut squash, and pumpkin.
- Beans and legumes: Chickpeas, Black beans, kidney beans, and lentils.
- Fruit: grapes, pineapple, and bananas
- High-carb sauces: Dips, barbecue sauce, and sugary salad dressings
- Few alcoholic beverages: Sugar-mixed drinks and Beer.
- Even with a restriction on carbs, one can enjoy low-glycemic fruits such as berries.
- Choose only healthy food sources and avoid processed foods and unhealthy fats.
- Unhealthy fats: fats like margarine and shortening vegetable oils such as canola as well as corn oil.
- Processed foods: Packaged foods, Fast food, and processed meats
- Diet foods: Foods with artificial preservatives, colors, and sweeteners, such as aspartame and sugar alcohols.
After all this food talk, let’s talk about what you can drink on a Keto diet. Here are some Keto-friendly beverages options:
- Water or flavored water (Infused with mint and lemon)
- Sparkling water
- Unsweetened coffee
- Unsweetened green tea
Benefits of a Keto Diet:
A Keto diet is a plan of eating in a planned manner. It focuses on foods with lots of healthy fats, reasonable amounts of protein, and decidedly fewer carbohydrates. The ketogenic diet aims to gain more calories from fat instead of carbs. The following are the benefits of a Keto diet:
- Supports weight loss by boosting metabolism and reducing the appetite
- Can improve acne due to reduced carbs and sugar in the diet
- Reduction on blood sugar may reduce the risk of certain cancers.
- Choice of healthy, cholesterol-free food may help improve heart health.
- May help to protect brain function through the release of Ketones
- Potentially reduces epilepsy or seizures due to altered body process which results in Ketosis
- Improves PCOS symptoms due to a reduction in carbs.
Expectations from a Keto Diet
On following a Keto diet, one can expect rapid weight loss, specific nutritional deficiencies, gastrointestinal issues like Constipation, etc. Keto for seniors should be followed after proper consultation with the doctor as any in the diet make calls nutritional imbalance for the senior as they already are prone to critical diseases hey high blood pressure type-2 diabetes cholesterol and related heart diseases and so on.
Before indulging in any diet plan, it is always important to discuss or consult the doctor or a dietitian. People who have certain specific health issues or critical diseases like diabetes, hypoglycemia, blood pressure, heart disease, and so on should necessarily consult their doctor before they start on a Keto diet.
While keeping in mind the long-time benefits of the Ketogenic diet, one should be alert about the restrictive and less restrictive healthful eating patterns. A Ketogenic diet strictly restricts carbohydrates. But in case if some people who want to go for a less restrictive dietary approach should have fibrous carbs, a variety of densely nutritious foods, healthy fats, fruits and vegetables, and nutritious protein sources.