Keto Diet 101: Detailed Overview

With so many dieting options out there, you might be looking for the right one. Chances are, you will have to try out more than one before you figure out which one will work for you and your lifestyle. The Keto Diet is worth looking into. It is a diet that has been around since the 1920’s and was first used to control seizures in those with epilepsy. It also has many other amazing health benefits. Here is what you need to know before going on the Keto Diet.

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What is the Keto Diet?

Simply said, the Keto Diet involves eating foods that are high in fat, moderate in protein and low in carbs. In a sense, the carbs that you normally eat are replaced by high-fat foods. After ridding your diet of mostly carbs and eating more fats, the body goes into a state called ‘ketosis’. This means the body is burning the fat and turning it into energy. The difference between this diet and a standard diet is that normally carbs are burned for energy. The fats help this process to become more efficient, which then improves metabolic function.

Types of Keto Diets

Did you know there are a few different types of Keto Diets? Here they are:

• SKD – Standard Keto Diet: This one involves about 5% carbs, 20% protein and 75% fat.
• CKD – Cyclical Keto Diet: With this type of diet, it is typical that a person follows a high fat diet for 5 days and 2 days with a normal amount of carbs.
• Targeted Ketogenic Diet: For this one, carbs can be eaten before or after workouts to ensure the proper amount of energy.
• High Protein Keto Diet: This one allows for 60% fat, 35% protein and 5% carbs.

What To Eat

When it comes to foods you can eat on the Keto Diet, think meats and fish, eggs, butter and high-fat dairies like cream, cheese, nuts and seeds, fatty oils and low carb vegetables.

Meats and Fish: Some of the best meats to eat while on the Keto Diet are beef, chicken, ham, turkey, and even bacon!

Dairy: When it comes to dairy, think high in fat. Cream, butter, and cheeses like goat cheese, bleu cheese, and cream cheese will be important for this diet.

Nuts and Seeds: Nuts and seeds are high in fat and are a good source of protein. Think almonds, chia seeds, flax seed, and walnuts.

Fatty Oils: Cook with fatty oils and add them to your salad dressings. Some of the best to use are olive oil, coconut oil, and avocado oil.

Vegetables: Not all vegetables are low in carbs, so stick mostly to greens like spinach, kale, broccoli and brussel sprouts. Other veggies that are low in carbs are tomatoes, onions, and peppers.

What Not To Eat

Try to limit foods like grains, fruits, sugar, beans, vegetables that are high in carbs and alcohol. Many of these foods are high in carbs and don’t have sufficient amounts of proteins or fats for this kind of diet.

Grains: Grains, of course, contain a lot of carbs, so the less you have, the better. This includes cereal, rice, bread, and pasta.

Fruits: Most fruits are higher in carbs than other foods. While we do see fruits as healthy, you must limit how much you have.

Sugar: Sugar is not really good for anyone no matter what diet a person is on. This includes soda, candy, sweets, alcohol and fruit juice.

Beans: While beans seem as though they are healthy, stay away from peas, lentils, and chickpeas, among other beans and legumes.

Vegetables: Some vegetables, like potatoes, carrots, and turnips are high in carbs and should be eaten in moderation.

Supplements

If you find it is difficult to stick to this diet without a little bit of help, it never hurts to call on vitamins and supplements to help out. There are many Keto friendly protein powders that can be used to make sure you get the right amount of protein. There are also vitamins that can be taken such as fish oil (for Omega-3s), Vitamin D, calcium and magnesium. Make sure you research any vitamins and supplements you take to ensure they are keto friendly.

How Does It Benefit The Body?

There are many ways in which the Keto Diet benefits the body. It has been known to improve cholesterol levels, lower high blood pressure and help those with seizures. It can even prevent some forms of cancer and slow the progression of neurodegenerative diseases like Alzheimer’s and Parkinson’s. Following a Keto Diet can also help to lose weight and stimulates muscle growth.

Who Does It Benefit?

The Keto Diet benefits many different people looking for solutions for all sorts of ailments. As always, it is important to speak to your doctor about any dietary changes to make sure the diet is right for you.

Finding the right diet for your needs may take time and patience. Understanding what a diet entails before starting it will help to stick with it.