Although the ketogenic diet has been around for almost a century, it is rapidly gaining popularity today. There is a reason why keto is so highly regarded. It’s not a fad diet. It actually works, and it has tremendous health benefits in addition to weight loss. When on the keto diet, you are feeding your body exactly what it needs, while eliminating toxins that will slow it down.
The keto diet focuses on low carbohydrates, which the body converts into energy to help speed up weight loss. This checklist will run you through simple tips and techniques to achieve your fitness goals.
What is Ketogenic Diet?
The keto diet is a low or zero carbohydrate diet, but it differs from other low-carb diets (such as Paleo) in that it deliberately manipulates the ratios of carbs, fats, and protein to switch fat into the body’s primary source of fuel. Our bodies are used to using carbohydrates as fuel. Fats, which are a secondary source of fuel, are rarely tapped on. That means the extra fat is stored and keeps adding on the pounds.
The only ways to reduce fat in a ‘normal’ diet are to consume less fat and workout a lot in order to increase energy expenditure over daily calorie intake, which is why most people fail to lose weight on the conventional diet.
On the keto diet, you don’t count calories. You count carbohydrates and adjust the intake of carbs vs. fat and protein. A typical keto diet will get 60 percent of its calories from fat, 15 to 25 percent of calories from protein, and 25 percent of calories from carbohydrates. The only limitation on the diet is sugar, which you need to avoid.
The ketogenic diet is not a fad. Many scientific studies have shown the benefits and healing effects of ketosis. Discuss the ketogenic diet with your doctor if you are interested in consuming less sugar, losing weight, or as preventive measures against vulnerable health problems.
Benefits of Keto Diet
Although the ketogenic diet is popularly known as a ‘rapid fat loss diet’, it is actually more to this than meets the eye. In fact, weight loss and higher levels of energy are only by-products of the keto diet, a kind of bonus. It has been scientifically proven that the keto diet has many additional medical benefits. Here is a list of actual benefits for lowering your carbohydrates and eating fats that convert to energy:
- Control of Blood Sugar
- Increased Energy
- Anti-Aging and Keto
- Hunger and Keto
- Eyesight and Keto
- Autism and Keto
What Do I Eat on a Keto Diet?
Some people associate the keto diet with the bad word “fat,” and are quick to dismiss it. Nothing could be further from the truth. Fat is allowed because it is converted into energy. Our body needs healthy fats to thrive. Other foods on the diet could not be healthier. When you’re eating ketogenic, you’re filling your body with nutrition. Let’s take a look at the foods you’ll be eating.
Food to Eat on a Ketogenic Diet:
- Dairy Foods
- Meat and Poultry
- Coconut Oil
- Dark Chocolate
Keto Diet For Rapid Weight Loss
Many people confuse the ketogenic diet with low carb diets or paleo diets. However, there are considerable differences of which you should be aware of.
- Keto v. Low Carb
- Keto v. Paleo
Basically, ketogenic is low-carb, but it is much more.
There is a reason the ketogenic diet has become so popular. It helps improve your overall wellbeing in addition to helping you lose weight. You have more energy during the day, and you feel sated and full, thereby reducing the cravings for unhealthy snacks. In essence, you are eating less, but better. That’s what makes the keto diet so unique and successful.
As we have stated earlier, the keto diet isn’t magic. It is proven science. Ketosis is a natural occurrence that happens when you don’t feed your body enough carbohydrates and it is forced to look for energy elsewhere.
We love our sugar and carbs, no matter how bad they are for us, and our bodies will happily use them as fuel. And since our bodies want to help us out, it turns any excess glucose into fat and stores it for future use. Stored fat translated into those ridiculous belly fat that you never want.
The more you restrict your carbohydrate consumption, the more your body will produce ketones. It really has no other options. When we restrict the number of carbohydrates that we eat, our body will still provide us with energy, but it must turn to another source. And that alternate source is fat that was so thoughtfully stored for emergencies. The result is a state of ketosis. It happens when our body breaks down fat into fatty acids and glycerol.
Benefits of Intermittent Fasting on Keto
The science behind the ketogenic diet is that the body burns fat when deprived of other sources of fuel. Intermittent fasting is a deliberate deprivation of food and takes the concept a step further. We’re not talking long-term fasting.
Intermittent fasting while on a keto diet meant having two meals a day or fasting for one day a week. The fasting time gives the body a chance to rest and rid itself of toxins. It provides an extra boost to the weight-loss benefits of keto and is a great way to jump-start the diet. For weight loss, the keto diet, combined with intermittent fasting, will help you reach your goal faster and easier.
Getting Started on the Keto Diet
You’re ready for a new and improved you. Congratulations. There are so many wonderful benefits to the ketogenic diet, you can expect many positive changes, both physical and mental. So, let’s not delay and get the journey started.
- Clear Your Pantry
- Weigh Yourself
- What About Your Favorite Meals?
- Always Stay Hydrated
- Condiments Can Be the Enemy
- Keep Track of Your Ketone Level
- Friends and Family Can Be Annoying – Bless Their Hearts
- Eating Out
- How Long Should You Stay on a Ketogenic Diet
You can take your favorite recipes and turned them “keto.” Below are a few recipes to show you how easy it is. It might be an excellent idea to buy a keto cookbook for your kitchen.
Two of the most important keto recipes are the simple cauliflower rice and “zoodles.” They couldn’t be easier to prepare. People can get frustrated with the keto diet when they crave pasta and rice. These two recipes definitely satisfy those cravings; they taste just like the real thing. The zoodles can be used for any pasta dish.