What Is The Ketogenic Diet?
With countless new diet fads, tips on losing weight, and various ways to eat healthier, it is difficult to ascertain what information out there is accurate and worth your time to try. Too often people will follow the newest diet trend everyone seems to be doing without taking the time to do their research. One of the more popular diets of late is the Ketogenic diet, which has shown to prove fantastic results for those who have tried it. Let’s cut through the fat, and see if this diet really the right one for you.
The keto diet is known for being a low carb, high fat diet. When you ingest food that is high in carbs, your body will produce glucose and insulin. These two molecules will be used by your body for energy, while all the fat in your diet will be stored away. If you cut out a high-carb intake, and increase your fat intake, your body will begin to go into what is known as Ketosis. This means that your body begins producing ketones, which will then be used as the primary energy source for your body. By maintaining optimal ketone levels, it affords your body multiple benefits, including weight loss, increase mental performance, and higher energy levels.
There are a few steps to get started with this diet. In order to reach ketosis, and begin seeing the benefits that this dietary state gives your body, you will have to change a few things with your diet. First off, you will need to drastically reduce your carb intake, with the best results coming from 20-35 grams of carbohydrates per day. This may seem tough at first, but it will become easier as you continue on. You will also want to slightly reduce your protein intake, taking in about 0.8 grams of protein per pound of body mass. Next, and this may seem odd to most, is to stop worrying about your fat intake. Seriously. Since you’re trying to make fat your main source of energy that is burned by your body, you want to increase it due to the lack of carbs consumed. Finally, you’ll want to drink plenty of water, begin exercising regularly, and stop snacking. If you follow all of these steps, your body will reach ketosis within 2-3 days.
So what do you want to eat while on a keto diet? The answer to this question is largely the reason why so many people find the keto diet appealing. Since you’re cutting out most (almost all) carbs, you will be focusing on eating foods like meat, seafood, eggs, cheese, vegetables that grow above ground, and neutral fats like olive oil and butter. If you’re surprised that a diet straight up calls for eating more cheese, meat, and natural fats, then join the club. For beverages, you’ll want to stick to water, tea, coffee, and red wine (in moderation). A typical meal for someone on a keto diet could include a salami, brie, and avocado plate with a small salad. Another could be a tuna plate with avocado, soft-boiled eggs, and spinach. There are countless options for what your meals could consist of. Enjoy a snack during the day? A mix of pistachios, almonds, and peanuts, with a a few slices of extra-sharp cheddar might be the perfect choice. For those wanting more recipes or recommendations, here are some more options.
The Ketogenic diet requires discipline and a positive outlook in changing your diet in a more unusual way. However, it is certainly worth trying out if you’re looking to change your life and reach your greater potential.