What is Keto Diet?

Keto Diet Foods

Have you ever wondered how a high-fat diet can help in weight loss? Yes, it does. Currently, an amazingly popular diet for efficient weight loss is Ketogenic Diet.

More than 25 studies have shown that Keto Diet can reduce weight and improve your overall health.

More than that, A ketogenic diet can also combat various chronic diseases like cancer, diabetes, epilepsy, and Alzheimer’s disease.

After reading this article, you will know, 

  • What is a keto diet? 
  • How does it help in weight loss? 
  • What are the other health benefits of the keto diet? 
  • What are the foods to eat and foods to avoid in a keto diet?  

What is Keto Diet? 

This diet focuses on a different approach than other diets. The idea of the Keto Diet is to consume more calories from fat and protein and less from carbohydrates.

In a keto diet, you will cut back on the foods that have carbohydrates. You will only eat low carb food. A Keto diet is also called a pretty low carb diet. People often confuse between Keto diet, Atkins diet, and other low carb diets.

Keto Diet Foods
Keto Diet Foods

A Keto diet is the kind of diet that replaces carbohydrates with fats. The replacement of carbs creates a metabolic state in your body that is Ketosis.

The state of Ketosis makes your body burn fat for energy. Moreover, it can provide stamina to your brain.

We can understand the keto diet as a diet that is high in fat, moderate in protein, and low in carbs. A Keto diet reduces the blood sugar as well as insulin levels in your body.

A balanced diet includes the three vital macronutrients that are carbs, proteins, and fats. A standard American Diet consists of 50% of carbs, 35% of fats, and 15% of proteins. A keto diet consists of 5% of carbs, 20% of proteins, and 75% of fats.

With the factual data, we can say that a keto diet includes ten times fewer carbs than a standard American diet.

How Does It Help In Weight Loss? 

Let’s say you switch to the keto diet from your regular diet, what happens to your body? 

In a keto diet, your body deals with this extremely low carbs consumption in two ways. 

The first process your body uses is to enter your body to the state of Ketosis that shifts your body’s energy source to primary fats. It means breaking down fat in ketones and using those for energy. It moves away from glucose that is a carbohydrate. 

The second process your body uses is gluconeogenesis. Some people find it scary, but it is not. All that it does is create glucose because not all the cells can work through fat. 

Fun fact: As for survival purposes, you don’t need to consume any carbs. 

When you start a ketogenic diet, you can reduce your weight without even counting on calories. Studies have found that a keto diet can help you lose 2.5 times more weight than other calorie-restricted diets.

Moreover, a keto diet is superior to several low-fat diets because of several reasons.  

A Keto diet can indeed lose weight without leaving you hungry. 

What Are The Other Health Benefits Of The Keto Diet?  

A Keto diet can provide several health benefits. It can prevent and also cure various health issues that are related to metabolism and neurology. 

A Keto diet can reduce the symptoms of the following health issues: 

  • Cancer 
  • Alzheimer’s Disease  
  • Epilepsy 
  • Brain Injuries
  • Pimples and Acne. 

What Are The Foods To Eat And Avoid In A Keto Diet? 

After knowing the benefits of the keto diet, you may want to know the foods you can eat and the foods you must avoid in a keto diet. 

Foods to Eat

Here I am sharing the best primary foods to start a keto diet: 

Low-carb Vegetables: 

Low carb vegetables
Low carb vegetables
  • Spinach  
  • Broccoli 
  • Tomatoes 
  • Onions 
  • Peppers 
  • Other Green Veggies. 

Oils: 

  • Extra Virgin Olive Oil 
  • Avocado Oil 
  • Coconut Oil 

Meats: 

  • Steak 
  • Red Meat 
  • Sausage 
  • Bacon 
  • Chicken 
  • Turkey 
  • Ham 

Fishes: 

  • Tuna 
  • Salmon 
  • Trout 
  • Mackerel 

Cheese: 

  • Cream 
  • Mozzarella 
  • Blue Cheese 
  • Goat Cheese 
  • Cheddar Cheese  

Nuts & Seeds: 

  • Walnuts 
  • Almonds 
  • Pumpkin Seeds 
  • Chia Seeds 
  • Flax Seeds 

Other than that, you must also include avocado, eggs, cream, butter, and other condiments in a keto diet. 

Foods to Avoid

Now that you know what foods you must eat in a keto diet. It’s time to look at the list of the foods you must avoid in a keto diet. Because the keto diet is a low carbs diet, you need to avoid high in carbs. 

Here I’m sharing the food list that you must avoid in a keto diet: 

Beans and Legumes: 

  • Kidney Beans 
  • Lentils 
  • Peas
  • Chickpeas

Sugary Foods: 

  • Fruit Juice
  • Soda 
  • Smoothies 
  • Candies 
  • Ice cream 
  • Cake 
  • Chocolates 

Grains: 

  • Rice
  • Pasta 
  • Cereal 

Root Veggies: 

  • Carrots 
  • Potatoes 
  • Sweet Potatoes  

Unhealthy Fats: 

  • Vegetable Oils 
  • Mayonnaise 

Other than that, foods to be avoided in a keto diet are fruits, sugary sauces, low-fat foods, and alcohol. 

The Final Words 

In a keto diet, all you need to do is to focus on the fat-added foods. When you hear someone saying keto diet will allow you to lose weight, believe them. Because it works. 

If you follow the keto diet in the right way and eat the foods that I have mentioned, you will be successful in cutting back on extra pounds. 

Have you ever tried the keto diet? Did it work for you? Let me know in the comment section. 

 

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