So you start to get interested to learn the awesome guide to the Keto diet. Among the number of diet programs out there, the keto or ketogenic diet is considered as a type of diet that can help you lose weight while boosting your body health. Interestingly, it is backed up by over 20 studies.
The ketogenic diet even has benefits against cancer, diabetes, Alzheimer’s disease, and epilepsy. This diet is actually a low-carb, high-fat diet which shares some similarities with the low-carb and Atkins diet. It involves significantly decreasing carbohydrate intake and substituting it with fat. To learn further about this diet program, here is the complete guide.
What Is a Keto Diet Actually?
First of all, you will want to know what the keto diet is actually. As mentioned above, this diet is a kind of very low-carb, high-fat diet that involves diminishing carbohydrate intake and swapping it with fat. The word “keto” itself derives from “ketones,” an alternative fuel source for your body when your blood sugar is in short supply.
By reducing carbohydrate ingestion and replacing it with fat, your body is supposed to burn fat to energy more efficiently. When you learn about the awesome guide to the keto diet, you will know that this diet can result in massive reductions in the levels of insulin and blood sugar.
The Different Types of Keto Diets
Actually, there are a few versions of the keto diets that you can find out there. First, there is standard ketogenic diet. This one is a very low-carb, medium-protein, and high-fat diet. It tends to involve 20% protein, 75% fat and only 5% carbohydrate. Second, there is cyclical ketogenic diet which is not fully keto diet.
In cyclical ketogenic diet, you can do it like 5 days of keto diet followed by 2 days of high-carb diet. Next, there is targeted ketogenic diet which lets you add carbs around exercises. After that, there is also high-protein ketogenic diet that shares similarities to a standard ketogenic diet. However, it includes more protein.
What Are the Benefits of Keto Diets?
As you read this awesome guide to the keto diet, you probably start to wonder what benefits the keto diets offer to you. One of the ultimate benefits of keto diet is to help you lose weight. This diet is popular as an effective method to lose weight. Along with the weight loss, this diet can help you stay healthy.
Besides, ketogenic diets are also linked to have a good relationship to reduce the risk of pre-diabetes, type 2 diabetes, and metabolic syndrome. There is a study found that this kind of diet can enhance insulin sensitivity by 75%. That’s why practicing this diet can lead to significant health benefits for people with pre-diabetes or type 2 diabetes.
In addition, there are some other health benefits that are promoted by keto diets. For example, it is commonly linked to various health conditions like heart disease, Alzheimer’s disease, cancer, Parkinson’s disease, epilepsy, brain injuries, polycystic ovary syndrome, and acne. It can be seen that a keto diet has good link to insulin-related disease.
What to Eat on a Keto Diet
This awesome guide to the keto diet will be incomplete without discussing about typical foods to enjoy on this diet. The most crucial thing to remember is to avoid eating too many carbs. For this reason, some foods including fish and seafood, natural fats, meat, eggs, vegetables that grow above the ground and cheese can be a good option.
What Foods to Avoid on a Keto Diet
Then, what foods should you avoid to get the most of this ketogenic diet? Any food that is rich in carbohydrate should be limited when you are practicing this diet. These foods include sugary foods like smoothies, ice cream, fruit juice, grains or starches like rice, cereal, and pasta, as well as beans or legumes.
Moreover, all kinds of fruit, except small portions of berries like blueberries should be limited too. Other than that, you need to avoid other foods to get the most of this awesome guide to the keto diet like root vegetables and tubers, low-fat or diet products, unhealthy fats, alcohol, and sugar-free diet foods.
Sample of Keto Diet Meal Plan
To help you get started, there is a sample ketogenic diet meal plan to follow. For breakfast, you can have eggs, tomatoes, and bacon. For lunch, you can have a bowl of chicken salad with feta cheese and olive oil. For dinner, you can have salmon with asparagus which is cooked in butter.
Finally, you have learned some of the most important points about the keto diet. We can see that this diet is a great program for people who are diabetic, overweight, or trying to increase their metabolic health. However, this awesome guide to the keto diet may be less suitable for those who want to add muscle.