What is keto diet?
The Keto diet, also referred to as the ketogenic diet. The ketogenic diet consists of a low-carb, high-fat, and enough amounts of protein. The body is compelled by the diet into a condition called ketosis. It produces energy by burning fat instead of carbohydrates.
What is Ketosis?
Normally, our body gets energy from carbs, which it uses to keep us going, stay warm, and keep our organs working. But if we don’t eat enough carbs, the body finds another way to get energy. The brain really needs carbs, so if there’s not enough, the body takes stored carbs from the liver and muscles. After a few days without enough carbs, the body starts using stored fat instead, turning it into something called ketones. This process is called “ketosis.”
How does a keto diet work?
The keto diet uses a fuel called ketone bodies, made by the liver from stored fat. When people eat very few carbs, they enter a state called ketosis, where ketones build up in the blood. With low carb intake, blood sugar drops, and the body starts breaking down fat for energy.
What do you eat on keto diet?
The keto diet requires a high intake of fats. It’s essential for followers to include fats in every meal and aim for a daily intake of around 2,000 calories. This could mean consuming about 165 grams of fat, 40 grams of carbs, and 75 grams of protein daily, but the exact amounts can vary based on individual needs. Since the diet includes a lot of fat, it’s important to focus on healthy fats like omega-3s from foods such as salmon and sardines, as well as monounsaturated fats found in avocados, walnuts, almonds, and sunflower seeds.
While protein is part of the keto diet, it doesn’t typically distinguish between lean protein sources and those high in saturated fats like beef, pork, and bacon. As for fruits and vegetables, most fruits are high in carbs, but small portions of certain fruits like berries are allowed. Vegetables are mainly limited to leafy greens, although some others like asparagus, broccoli, cucumber, green beans, eggplants, and zucchini are allowed. However, it’s important to consider whether the keto diet is healthy overall.
How to start?
Before beginning the diet, it might be beneficial to concentrate on foods that support the liver, such as garlic and onions. This is because the liver undergoes significant effort to generate ketones. Additionally, reducing sugar, caffeine, and alcohol intake before starting could be advantageous.
While on the keto diet, ensure to incorporate ample non-starchy vegetables, like kale and spinach, which are extremely low in carbohydrates but provide essential vitamins and minerals.
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