Despite the fact that a keto diet is a diet plan with increasing popularity, it wasn’t and still not really isn’t the first choice for many people with the goal of losing weight. Basically, the keto diet relies on supplying your body with low carbs, high fats, and variable protein quantities based on your goal. It aids fat loss tremendously and has many other health benefits that will be discussed shortly.
Keto Diet 101
You have to be aware of the fact that traditional diet plans will not always give you the solid results that you want, so all you have to do is dig deep and try different types till you reach the magical key and gateway to your fitness goals. With each plan, you will find a list of to-dos and not-to-dos, and those lists can actually contradict each other in different diets, so be patient.
However, the keto diet is kind of basic and relies on solid foundations that will make your temper here on earth. The basics of the keto diet as mentioned include low carb, high fat, and moderate protein, which has the sole goal of shedding extra fats off.
The keto diet has different forms that include high-protein version, cyclical, and the normal standard one. Since this article is designed for beginners, the light will be spotted on the standard ketogenic diet. The SKD relies on attributing the amount of calories to 75% from fat, 20% from protein, and 5% from carbs. To know your proper intake, check an online tool or calculator to be able to calculate your macros based on your body type and goals.
The Science Behind The Keto Diet
You might find a lot of diets without any scientific evidence or background, and this can be harmful instead of beneficial to your body. In order to be convinced by the keto diet and understand that it can give you the results you were always looking for, you will be introduced to the science behind it. The name “keto” was attributed because this diet engenders ketosis, which is a metabolic process that exchanges carbs as your source of energy with fats. This happens since you lower the amount of consumed carbs and increase the fats. This process helps you burn fats as they are your only source of energy.
Your Ketosis State
Yes, you are right! You have to make sure that your body is in the ketosis state to be able to get the benefits of the keto diet. However, knowing that you reached ketosis or not is not like hearing your heartbeats. The only way to be able to asses the state of ketosis in your body is to actually know the level of ketone bodies in your body. There are other indications but they aren’t accurate.
Ketones are basically liver byproducts produced when it metabolizes fatty acids, which indicates that your fat intake is high. You can either do a blood test or use a urine strip test.
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You aren’t switching your source of energy from carbs to fats for anything that is more important than losing weight. Despite the fact that most of the diets present despise fats and consider them really unwanted, I guess you have developed the knowledge now of why fats are important and how they can actually be beneficial to your weight loss journey.
A lot of recent studies proved that lowering fats isn’t as prominent as lowering carbs as it even helps the diet followers to preserve their muscles and not lose weight in the form of muscles. By following a keto diet, you will be able to have high metabolism and burn a lot of calories while resting, so your waist won’t be an issue anymore.
Nevertheless, keto diet has many promising health benefits besides making you lose weight and extra fat. In addition, keto diet helps you increase satiety and cut your cravings.
The Science Behind The Keto Diet
There are numerous diseases that can be suppressed by following a keto diet. So keto diet doesn’t only let you lose fat, it also enhances your healthy lifestyle.
Keto diet is beneficial for defending your body against, diabetes, cancer, heart disease, neurological disorders, PCOS, and Parkinson’s disease. You will find significance in the modification of your blood sugar levels since you are consuming less carbs now in addition to lower cholesterol and triglyceride levels. In addition, higher energy levels are the keto’s best friends, so stay healthy and follow a keto diet.
Perks Of The Keto
You can find a free calculator to give you the exact micros and macros with a tracking tool to be able to consume fixed and proper rations of carbs, fats, and proteins. As a beginner, you will probably need to have some trial and error attempts to be able to optimize your intake. You are allowed to eat certain foods in the keto diet that you weren’t allowed to eat before like:
- Avocados and/or Avocado Oil
- Coconut MCT Oil
- Herbs and Spices
- Olive Oil
- Good quality meat and diary (free range and pastured)
- Oily fish
- Nuts and seeds
- Low-carb vegetables
As you must stay carb free as much as you can, there are definitely some restrictions on the foods you are allowed to consume, which are basically foods high in carbs. This list includes:
- Starchy vegetables
- Beans and legumes
- Foods high in free sugars – junk food, fruit juice, fizzy drinks
- Unhealthy Oils (refined veg or seed oils)
- ‘Low-fat’ foods (usually full of hidden sugar)