What are the basics to the keto diet

By | February 6, 2021

what are the basics to the keto diet

Updated Sep 22nd, — Written by Craig Clarke. Medical review by Dr. The ketogenic diet has been rising in popularity, and for good reason — it is simple and yields significant results. Whether you want to lose fat, increase energy, enhance brain health, improve your blood sugar levels, or improve your overall health, keto may be the diet you are looking for. However, before we learn how to start a keto diet, we must develop a deeper understanding of what it is and why it is so effective. Knowing the what and why behind this way of eating plays an integral role in your keto diet success as well as knowing how to get started. The keto diet can be described in many different ways, but the most common definition is that it is a high-fat, low-carb, low-to-moderate protein diet. Ketosis is a metabolic state in which your body is consistently using and burning a highly efficient alternative fuel called ketones. To produce ketones and enter ketosis, we must continually trigger a process in the liver called ketogenesis. The healthiest way to do this is by limiting carb consumption more than any other low carb diet. However, this begs the question: Is undergoing such a massive shift in your diet so that you can be in ketosis worth it?

Last consideration: If existing personal dietary restrictions require you to avoid foods like soy, eggs, nuts, dairy, or seafood, a ketogenic diet may be too limiting for you. Here are typical foods to enjoy on a ketogenic diet. Simply put: carbs must be avoided if you want to stay in ketosis. A real benefit to the keto diet is that on-the-go snacks, and fast-food restaurants offer options that work within its restrictions. Controversial topics related to a keto diet, and our take on them, include saturated fats, cholesterol, whole grains, red meat, whether the brain needs carbohydrates and restricting calories for weight loss. Ketogenic diets can in theory increase your physical endurance by improving your access to the vast amounts of energy in your fat stores. What is keto? Table of Contents What is the keto diet?

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Now that you know the dos and don’ts of what to eat on the ketogenic diet, what does a keto meal plan look like? To ensure that you are keeping your carbs as low as possible, use these strategies: Read labels carefully. When all three are met, keep doing what you are doing unless, of course, your doctor strongly advises against it. Do you burn out when you dip below grams of carbs per day? This study looks at children who have been treated with a ketogenic diet for a period of six years or more. When you drastically reduce your consumption of carbs and increase fat intake, your liver starts producing ketone bodies from fat.

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