What is the Keto Diet?: A Beginner’s Guide to Keto
The Keto Diet has been flying high as the most popular diet trend around. People who want to lose weight are rushing to try the diet.
Abbreviated from “Ketogenic Diet”, the diet isn’t just another fad. There are more than 23 studies which back up the claims.
Your risk of developing dozens of diseases, such as diabetes and cancer, could be significantly reduced by following the principles of the keto diet.
But, what is the keto diet? With all this talk, it’s not always easy to get started. Let’s check out this beginner’s guide to the keto diet below.
What Is the Keto Diet?
Essentially, the keto diet is the principle of keeping a low-carb and high-fat diet.
When you don’t easy as many carbs, your body goes into a metabolic state, which is known as “ketosis.” That’s where the name “keto” comes from.
Why does this matter?
When you’re in this state, your body burns fat more efficiently than normal. This subsequently helps you to reduce your blood sugar and effectively lose weight.
Types of Keto Diet
The keto diet isn’t one thing. There are actually up to four different types of the keto diet. You need to pick which one is right for you.
1. The Standard Keto Diet
This is the standard keto low-carb and high-fat diet. You should eat around 75% fat and only 5% carbs. But, this also includes a moderate amount of protein, which is around 20 percent of your diet.
2. Cyclical Keto Diet
Instead of keeping the same diet throughout the week.
The cyclical keto diet does five days on and two days off. Therefore, you can go all out on potatoes and pasta at the weekend.
3. The Targeted Keto Diet
Up to three-quarters of Americans don’t get enough exercise. It’s worthwhile remembering that if you want to lose weight, you need to get moving as well.
The targeted keto diet permits you to eat carbs following a work-out. This is because you’ll burn the carbs quickly anyway when you’re exercising.
4. High-Protein Keto Diet
Unlike the “standard” keto diet, this includes high protein. But, you should continue to eat only around 5% carbs. Just around one-third of your diet should be protein now.
This is similar to a standard ketogenic diet but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs. This is especially recommended by athletes who want to build muscle.
Does the Keto Diet Actually Work?
The keto diet has been proven to be extremely effective at weight loss. It also has been connected with several other health benefits.
Compared with low-fat diets, the keto diet has often delivered more effective results.
Say bye to calorie counting and consumption tracking. You won’t be hungry all the time either. So, it’s much easier to stick to it too.
Other health benefits include a lower risk of diabetes, heart disease,
Which Food to Reduce and Avoid?
You need to reduce or avoid your consumption of high-carb foods. These include the following:
- Wheat products e.g. rice or pasta
- Beans e.g. lentils or peas
- Root vegetables e.g. potatoes or carrots
- Alcohol e.g. beer or wine
- High sugar foods e.g. cake or ice-cream
Which Foods to Eat More of?
If you’re reducing or eliminating your consumption of high-carb foods, you need to replace the calories with high-fat foods.
These include the following:
- Red meat e.g. sausages and steak
- Fish e.g. salmon and tuna
- Dairy e.g. cheese or butter
- Vegetables e.g. greens and tomatoes
- Nuts e.g. basil nuts or pecans
What Does a Keto Diet Meal Plan Look Like?
The change to your diet can be difficult to imagine. That’s why you may find it helpful to have an example meal plan.
Example Meal Plan One
Breakfast: Bacon and eggs
Lunch: Tuna salad with green vegetables and avocado
Dinner: Chops with feta cheese and broccoli
Example Meal Plan Two
Breakfast: Yogurt (sugar-free), peanut butter and blueberries.
Lunch: Stir-fried green vegetables with beef chunks
Dinner: Cooked salmon with asparagus
If you need snacks as well to supplement your diet, you can stick to healthy foods. Examples include:
- Handful of nuts
- Dark chocolate
- Olives with chunks of cheese
How to Eat Out With the Keto Diet?
You may find eating out with the keto diet quite a challenge. You won’t be able to get your hands on a keto friendly meal at every restaurant.
But, you can always make requests. Ask the chef to replace any carbs (e.g. pasta or potatoes) with green vegetables.
You can also replace the bread in a hamburger with an extra egg or more vegetables again. Remember, stay off alcohol as much as possible.
What Side Effects to Expect?
The keto diet is a healthy diet. But, that doesn’t mean there aren’t side-effects when you first switch to the diet. It can come as quite a significant change.
You may hear this referred to as “keto flu.” Symptoms include low energy, disrupted sleep, and general discomfort. It should last a few days while your body gets used to the low-carb and high-fat diet.
Keep faith with the keto diet. Once your body gets used to it, you’ll start to receive the benefits of weight loss and improved health.
Start the Keto Diet Yourself
Now you’ll know the answer next time someone asks you “What is the Keto Diet?”
If you want to lose weight, the keto diet has been shown to effectively help people to shed those pounds.
You can’t always be bothered to prepare your keto meals by yourself. If you want to discover more about our keto meal delivery service, check out how to works here.