What is Keto Diet Plan?
The ketogenic diet, commonly referred to as keto, has become one of the most researched topics. Each year, more and more people are opting for this diet to shed weight and transform their life. While keto has gained popularity in recent years, it has actually been around since the 1920s. Essentially, the diet is high in fat, adequate in protein, and low in carbs and sugar. The idea is to get most of your calories from protein and fat sources.
How Does it Work?
The guidelines for the keto diet are fairly simple. For instance, you can only consume up to 50g of carbs per day. The human body relies heavily on carbs to fuel the body. Limiting the carbs means that the body will then resort to burning the fat and protein, and you will start to lose weight. This is called ketosis.
The keto diet was never intended to be a lifestyle diet, but instead a short-term diet to shed a few pounds. However, some people choose to follow the keto diet in their everyday life, and professionals vary in their opinion about this. Some people think that the keto diet is completely healthy, while other experts believe that it deprives the body of necessary food sources.
Who Benefits From Keto?
Usually, people will use keto as a weight loss option. However, it can have other benefits as well. For instance, because keto is essentially a sugar-free diet, it may also be used by people with diabetes. However, people are encouraged to discuss dietary changes with their doctor before electing the keto diet to help manage any type of medical condition.
What to Expect
Ketosis does not occur in the body after one keto-friendly meal. Instead, it may take up to three to four days for the body to start burning fat and protein. As with any dietary changes, people may experience constipation or indigestion. In some instances, people experience what is known as the “keto flu” in which they feel irritability, headaches, dizziness, bad breath and overall body weakness.
Meal Planning Tips
Meal planning for the keto diet may take some getting used to. Some of the best tips for beginners are making sure that you are tracking your macros closely. There are a variety of websites, books and other resources that outline weekly or monthly meal plans. The idea is to make sure that you are limiting your carbs and sugars while ensuring that you are getting plenty of fat and protein.
Foods to Eat
Let’s take a look at some of the best foods you can consume while on the keto diet.
Eggs
Eggs are not only a great source of fat, but also protein. While some diets only want you to eat egg whites, you want to be sure to eat the yolk as well if you are on the keto diet.
Fats and Oils
You will want to be sure that you are getting plenty of fat in your diet. You should look for ways to incorporate olive oil, coconut oil, avocado oil and butter into your recipes.
Vegetables and Nuts
While you can certainly include a variety of veggies into your keto diet, you will want to be sure that they remain within the carbohydrate guidelines. A good rule of thumb is to focus on vegetables that grow above the ground like avocado, kale and lettuce. A variety of nuts and seeds are also an excellent source of fiber and protein.
Between 1997 and 2011, the Centers for Disease Control reported that the food allergies in children had increased by 50 percent.
Dairy and Fruit
Stick with full-fat cheeses, yogurt and creams. Remember, fat is your friend. You can enjoy fruits so long as they stay within the carbohydrate guidelines.
Meats and Seafood
You can have plenty of meat as they are a good source of protein.
Baking Ingredients
Stick to almond flour or coconut flour for all of your baking needs. Keep in mind that there are also a variety of supplements you can use, such as coconut oil or fish oil, as they are high in protein concentration.
Foods to Avoid
While you can certainly have diversity on the keto diet, there are some foods you will want to avoid. You will need to avoid or limit:
- Sugars
- Starches
- Processed oils
- Certain dairy products
- Fruits and vegetables high in carbs
Overview
A keto diet is certainly a popular option for many people. While there are some differences in opinions as far as if keto diet plans are a temporary or lifestyle change, there are proven results as far as weight loss goes. As with any dietary changes, you should always consult your doctor before making changes to your food intake.
Keep in mind, the keto diet may not be the best solution for everyone and you should always listen to your body to ensure that you are feeling your best. For more information, reach out to your medical provider to learn if the keto diet is right for you.
