A keto diet is well known for being a low carb diet, where the body produces
ketones in the liver to be used as energy. It’s referred to as many different names
– ketogenic diet, low carb diet, low carb high fat (LCHF), etc.
When you eat something high in carbs, your body will produce glucose and
insulin.
Glucose is the easiest molecule for your body to convert and use as energy so
that it will be chosen over any other energy source.
Insulin is produced to process the glucose in your bloodstream by taking it
around the body.
Since the glucose is being used as a primary energy, your fats are not needed
and are therefore stored. Typically on a normal, higher carbohydrate diet, the
body will use glucose as the main form of energy. By lowering the intake of
carbs, the body is induced into a state known as ketosis.
Ketosis is a natural process the body initiates to help us survive when food intake
is low. During this state, we produce ketones, which are produced from the
breakdown of fats in the liver.
The end goal of a properly maintained keto diet is to force your body into this
metabolic state. We don’t do this through starvation of calories but starvation of
carbohydrates.
Our bodies are incredibly adaptive to what you put into it – when you overload it
with fats and take away carbohydrates, it will begin to burn ketones as the
primary energy source. Optimal ketone levels offer many health, weight loss,
physical and mental performance benefits.
BENEFITS OF KETO DIET
There are numerous benefits that come with being on keto: from weight loss and
increased energy levels to therapeutic medical applications. Most anyone can
safely benefit from eating a low-carb, high-fat diet. Below, you’ll find a short list of
the benefits you can receive from a ketogenic diet.
Weight Loss
The ketogenic diet essentially uses your body fat as an energy source – so
there are obvious weight loss benefits. On keto, your insulin (the fat storing
hormone) levels drop greatly which turns your body into a fat burning
machine.
Scientifically, the ketogenic diet has shown better results compared to
low-fat and high-carb diets; even in the long term.
Control Blood Sugar
Keto naturally lowers blood sugar levels due to the type of foods you eat.
Studies even show that the ketogenic diet is a more effective way to
manage and prevent diabetes compared to low-calorie diets.
If you’re pre-diabetic or have Type II diabetes, you should seriously
consider a ketogenic diet. We have many readers that have had success
with their blood sugar control on keto.
WHAT TO EAT AND WHAT TO NOT ON A
KETO DIET?
To start a keto diet, you will want to plan ahead. That means having a
viable diet plan ready and waiting. What you eat depends on how fast you
want to get into a ketogenic state. The more restrictive you are on your
carbohydrates (less than 15g per day), the faster you will enter ketosis.
You want to keep your carbohydrates limited, coming mostly from
vegetables, nuts, and dairy. Don’t eat any refined carbohydrates such as
wheat (bread, pasta, cereals), starch (potatoes, beans, legumes) or fruit.
The small exceptions to this are avocado, star fruit, and berries which can
be consumed in moderation.
DO NOT EAT
Grains – wheat, corn, rice, cereal, etc.
Sugar – honey, agave, maple syrup, etc
Fruit – apples, bananas, oranges, etc.
Tubers – potato, yams, etc.
Do Eat
Meats – fish, beef, lamb, poultry, eggs, etc.
Leafy Greens – spinach, kale, etc.
Above ground vegetables – broccoli, cauliflower, etc.
High Fat Dairy – hard cheeses, high fat cream, butter, etc.
Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
Avocado and berries – raspberries, blackberries, and other low glycemic
impact berries
Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners >
Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.
Vegetables on a Ketogenic Diet
Dark green and leafy is always the best choice for vegetables. Most of your
meals should be a protein with vegetables, and an extra side of fat.
Chicken breast basted in olive oil, with broccoli and cheese.

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