Keto Diet: A Brief Introduction to This Buzzword!
At the start of every New Year, several people around the world take a resolution to diligently work on their bodies and achieve their health and fitness goals. And the most common response people have is going to the gym and rigorously working out. Most people can continue for a few weeks or a month but then their fitness plan takes a back seat, and they get back to eating poorly.
Regular exercise is a fundamental thing to maintaining your health but so is your food. Most people tend to eat food that is high in carbohydrates and fats but low in proteins. The result is an accumulation of excess carbohydrates and sugars in the form of fats in different parts of the body. And no matter how hard you try, reducing the fat in the problem areas such as thighs, stomach, and buttocks will be difficult.
Now, we are not asking you to fast for days or skip your meals in the day. Absolutely not! What we are recommending is swapping some of the high carbohydrate items from your food to items with healthy fats. If you have already been reading about ways to increase the quality of your food and nutrition, you might have guessed by now where we are going with this.
Low-carb, high protein, and healthy fats= Keto Diet!
You might have already heard about the keto diet on the Internet as a method to lose weight sustainably. But the keto diet is not just about losing weight, it is also beneficial for people with medical conditions such as type 2 diabetes, epilepsy, insulin resistance as seen in PCOS/PCOD and Parkinson’s disease.
So, if you or anybody who is battling to tackle these conditions can switch to a keto diet plan. But what happens in your body when you are on the keto diet? In simpler words, during a keto diet, your body is driven to use the fats in your body as a source of energy rather than carbohydrates. When fats burn, they produce ketone sugars. These sugars are used to fuel your body. This process of breaking down fats and producing ketone sugars is called ketosis.
When you start a keto diet, your body can reach a state of ketosis in about one to three days. This means that all the calories needed for your body are coming from burning fats. This effect is similar to a low-calorie diet that might be suggested and supervised by the doctor such as 800 calories per day diet plan.
What foods can be eaten in the keto diet?
Most of the time when people think about eating a keto diet, they assume it is all about eating bacon, cheese, and eggs. And that’s where you are wrong! The Keto diet is more than just eating these three things. It is about formulating a meal plan that is high-quality and has several whole food items such as meat, seafood, nuts, vegetables, full-fat dairy, fish, and some fruits such as berries.
Sure, the food is high in fats, and you might think that fats are bad! But such is not the case. You need to understand that eating healthy unsaturated fats is beneficial for your body. Hence, you need to choose foods with good fats and put them on your keto meal plan. Several times people start a keto diet and eat fatty foods of all kinds and complain that it is not having any effect. Well, the chances are, they are consuming saturated fatty foods in their keto diet which is a strict no-no!
What foods should be avoided in the keto diet?
The first thing that you need to avoid in your keto diet is the intake of carbohydrates. When you are following a keto diet plan, limit your carb intake to 20-25 grams of net carbs. This means you can’t eat food items like all types of grains such as rice, pasta, bread, cereal. You also need to avoid any foods that are high in saturated fats. You also need to avoid foods that are highly processed and have a high amount of sugars.
Things to Keep in Mind When Creating Keto Diet Plan
So, if you have already decided to start following a keto diet plan, there are few things you must know.
- Since most of your energy will come from fats, likely 60-80%, you need to ensure that you have a good amount of food items with unsaturated fatty acids in your keto meals. You need to eat meat and oils along with a few vegetables.
- You also need to measure your protein intake. The usual parameter for protein is 1 gm per kilogram of body weight. So, if you are 140 pounds in weight, you will need up to 64 gm of protein.
- Lastly, keep your carb intake to 20 to 50 g per day which is a good enough amount to take your body into ketosis.
Make sure you prevent your body from getting kicked out of ketosis. If this happens, your body will start using carbohydrates instead of fats and all your hard work will go in vain. If you want more insight into the keto diet, the science behind it, the food recipes, and more, you can visit our website Sydelma.com.
At Sydelma.com we aim to bring the best health news, tips, insights into the science behind different health issues, and more. We want to generate an honest conversation amongst our readers regarding health that allows them to stay healthy and fit.
Visit our website to read more!