Ketogenic diet or keto diet is a low carb diet in which body creates ketones inside the liver so it can be used as energy. It is also known by several names like low carb high fat, ketogenic diet, low carb diet etc.
In order to get in depth of this article, let’s find out what is keto diet, how to start with it and what are its advantages.
What is a ketogenic diet?
This diet has a long history of about 100 years. It was designed for epileptic children (children with epilepsy syndrome). But today, it is seen as an effective diet regime for those who are looking to gain energy, mental concentration as well losing weight. Moreover, it can also use to cure and prevent neurological conditions and also cancer.
The main focus of this diet is to transform your body into a metabolic condition known as “Ketosis.” This means to generate energy in your body you need fat, not sugar. To switch your body into this place, you need to eat low carb diet, moderate in proteins and high in fats.
Starting with Keto Diet
The theory of keto diet is simple. There is no mess in it- just high fat, low carbs, and moderate pain. So, what to add to keto diet?
- Seafood and fish
- Organ meats
- Healthy fats like ghee, butter, tallow, olive oil, bacon fat or coconut oil
- non-starchy green-leafy vegetables
A typical meal of Keto starter
If you are keto starter, then it is quite obvious that you are facing challenges what to eat for breakfast, lunch, and dinner.
In breakfast start with bacon and egg
in lunch have Tuna salad along with olives and greens
In dinner, sauteed veggies with steak are the best option
Choose a less stressful week to start a keto diet
It is important to be clear with your schedule when starting with a keto diet. Don’t plan to go out or if possible cancel all parties. Avoid traveling too and tell your friends and family in advance that you are starting with the keto diet and tell them its importance and why are you switching to it.
Make sure your pantry and refrigerator is free from non-ketogenic foods
It’s quite obvious if you have other foods in your pantry or refrigerator, you must tempt them. So, it's better to clean out them. You might think that you won’t be attracted towards them, but trust me, you will. So, it is suggested to avoid unhealthy foods and make your main target – Keto diet.
Decide which meal you’ve to skip
A common rule of a keto diet is skipping any one time meal. So, decide which meal you will be going to skip every day. You can skip breakfast, lunch or dinner. The choice is yours.
Stock Keto foods only
When you stock keto foods only and don’t have access to other options, it makes things easier for you. Although keto foods are quite expensive, if your goal is to achieve fit and healthy body, then this is a sound investment.
Start with short keto meal at morning
Starting keto diet can be challenging. So, if you are a beginner, start with short meals every day. Drink a glass of water and 1/2 teaspoon of MCT oil and 2 tsp of coconut oil as a supplement.
Track your keto levels
The last point is tracking your keto levels. The aim of the keto diet is to use more fat for energy, rather glucose and this is what indicate great keto levels.
Giving a personal touch to your Keto diet
Keto diet is a great way to those who are looking ways to stay fit and healthy, following a diet. The best thing about this diet is people can do experiments and share ideas and data.
Benefits of keto diet
Keto diet comes with lots of benefits. Some of the major benefits are
- Weight loss
Usually, people start keto diet to lose their extra weight and this is beneficial also to achieve desired weight loss goals.
- Improving cholesterol level
Most of the people believe that dietary fat can increase the cholesterol level. It is a clear myth! In fact, keto diets have proved that it can improve cholesterol levels.
- Get stable energy throughout the day
Once you move a step ahead to burn extra fat from your body, you will feel a stable flow of energy inside you throughout the day.
- Hunger satisfied
Consuming a keto diet will make you feel satisfied and give relaxation to your hunger. You will feel fuller even if your calorie intake is restricted.
- Positive effects on diabetes and blood sugar level
As per many studies, keto diet has positive effects on people who are suffering from blood sugar levels and diabetes.
- Maintain psychological focus
Ketogenic diet is also uuseful for increasing pschological focus. As Ketones are considered as the good fuel for brain, so when you consume lower carb, you are avoding it to enter it into blood sugar. This results in improved concentration and focus.
According to a few studies, fattu acids intake can impact positively on the functions of the brain.
Undoubtedly, getting a start on keto diet can be challenging. Obviously, switching to a new diet from a regular diet can be daunting. So, before you make your mind to this drastic shift, it is suggested to learn everything about it like pros and cons etc.
To sum up
At first, switching to low carb, a high-fat diet can be overwhelming, but if you accept the way it is, it can empower your life for good. The best way to start with this diet is commitment. If you are fully committed to follow this diet and make a promise to yourself, you will soon see the changes within you.
When you are committed, no one can stop you achieving your weight loss and health goals with a keto diet. Setting realistic goals can help you to keep account of what you are following. So, if you want to gain some serious benefits, stick to it.