Keto diet is very much popular these days. Many people use this diet to lose weight. This has been very useful for many obese people. You can also lose pounds with this diet. If you are planning to lose weight, then try the keto diet. We will tell you everything that you need to know about it.
What is Keto Diet?
Keto diet is a diet that has a very high amount of fats and low carbohydrates and proteins. As we know that there are three macronutrients of every food which are carbohydrates, fats, and proteins. These nutrients provide energy to our body. In keto, we select those foods which are very rich in fats and have a low amount of carbohydrates.
You might be thinking that how we can lose weight by eating a high-fat diet. Well, this diet has been a good method of weight loss. It is proven in many of the studies. When you take the keto diet, your body takes the energy from fats. It converts the fats into energy as the carbs are very low. When the body becomes familiar with taking energy from the fat. You will eventually start to lose your weight as well. Further, your daily intake of the food will also reduce as you take most of the calories from because they are heavy. Fats take more time to get digested as compared to carbohydrates. Therefore, when you take a high-fat diet, you do not feel hungry after some time. Keto diet also controls your hunger and reduces your daily calorie intake.
By taking the keto diet, you can lose weight without quitting the intake of food. You avoid all those things that contain a high amount of sugar. You just need to select the best low carb and high-fat diet for your daily meals. We are going to tell you about the foods that you should take in the keto diet.
What is Ketosis?
During a keto diet, your body enters a metabolic state in which your body relies on fats for energy. This metabolic state is known as ketosis. It not only helps you to lose weight, but it controls the sugar level as well. Your body takes a few days to enters the ketosis state when you start taking the keto diet or ketogenic food.
Standard Diet vs Keto Diet
In keto diet, most of the calories come from fats. Nearly 80% of the diet contents are fats and the rest are proteins and carbohydrates. While in standard diet nearly 55% of the diet contents are carbohydrates.
These are the typical percentages of nutrients in a Standard and Keto diet. It can vary a little, but it will give you an idea of the daily food content.
What you can eat in a Keto diet?
The foods that you take during this diet should have a very high amount of fats. The common healthy foods are,
Avocado is a very healthy fruit that you can take in your keto diet. It is expensive but is very rich in nutrients. It contains a high amount of fats and various vitamins that are good for your health.
Avocado has twice many fats amount as compared to carbohydrates. Avocado has healthy fats, so don’t worry about it. It also prevents many diseases. You should take avocado in your daily diet.
Olive oil has no carbs in it. It can be in your keto diet. It reduces the risk of heart attacks, strokes, diabetes and various diseases as it does not contain cholesterol.
Eggs are rich in proteins and fats. They have a very low amount of carbohydrates. They also contain different types of vitamins. You can also use these during muscle building because it has all essential amino acids. The antioxidants in eggs keep your vision intact.
Butter contains a very high amount of fats. There is a very low amount or a negligible amount of carbohydrate. It also contains vitamin A and E. You should consume butter in a controlled manner.
Meat is rich in fats and proteins. There no carbohydrate in it. Your body takes more time to digest meat; therefore, you feel less hungry after consuming meat. There are essential amino acids in it that help your muscles to grow during weightlifting.
Fish has no carbohydrate. It provides a good amount of protein. The amount of fat in fish depends on the type of fish. It is also a good source of vitamin D. It is said that fish can increase the life of your vision and people with low vision consume it. The most important content of fish is omega-3 fatty acids which are very good for your body and brain.
Vegetables that are above the ground are good for the keto diet. The vegetables are broccoli, asparagus, cauliflower, spinach, cucumber and etc. These foods are low in carbohydrates.
Nuts contain low carbs. Therefore, you can use them in your keto diet. You can consume peanuts, walnuts, almonds, hazelnuts, pecans and etc. They have a high amount of fat. The amount of fat depends on the type of nuts.
You can also consume seeds during the keto diet. The seeds are chia seeds, sesame seeds, sunflower seeds and etc. Seeds also have low carbohydrates and high fats.
A keto diet can help you lose weight. When you take a keto diet, your body enters a metabolic state which is known ketosis. In this state of ketosis, your body takes most of the calories from fats. During the keto diet, the food we take has low carbohydrates and a high amount of fat. Within a few days of taking the diet, our body enters the state of ketosis. This helps to reduce weight as our body takes calories by breaking the fat. Your daily intake of calories also reduces because fatty foods take more time to digest. This diet is very helpful in weight loss and you will lose your weight gradually.
For keto diet, you need to select your meals that have high fats and low carbs. It is better to make a weekly plan for meals. Avoid eating those foods that have artificial and added sugar. Soft drinks contain added sugars. Once you start your diet, then continue it and wait for the results.