Ketogenic, or just keto, diet is a high-fat, low-carb diet with many health benefits. A lot of people have followed this diet plan to lose weight and to improve their overall health. Keto diet involves a radical reduction of carbohydrate intake by substituting a larger amount of healthy fats.
Following the keto diet places your body into a metabolic state known as ketosis. During ketosis, your body becomes efficient in burning fat to be used as energy. Inside the liver, fat is also processed to turn into ketones, which then supply energy to the brain.
Keto for Dummies:
Here are some basic things to do if you are just beginning to follow the keto diet.
Keep it simple.
Beginners should keep it simple first. Start with a simple framework for your meals.
First, choose a protein; pork, beef, chicken, fish, turkey, eggs, seafood, protein powder, etc.
Then, choose a low-carb vegetable; broccoli, brussels sprouts, cauliflower, bell peppers, cucumbers, etc.
Lastly, add a fat (preferably one on the healthier side); oil, butter, ghee, lard, bacon, cheese, nuts, mayonnaise, etc.
Your best move is to get rid of foods you should avoid by going through your refrigerator and your pantry. This way, it is easier to simply stick to your goal, rather than constantly having to avoid the temptation of eating foods that do not follow the keto diet. If you have these in your refrigerator or your panty, get rid of them:
*Grains, breads, pasta, wheat, oats, cereal, corn, rice, etc.
*Sugary foods (especially items with added sugars) like table sugar, cakes and pastries, ice cream, candies, chocolates, juice drinks, soda, etc.
*Starchy vegetables such as; parsnips, potatoes, sweet potatoes, etc.
*Legumes; chickpeas, lentils, beans, etc.
*Fruits that are high in sugar; bananas, oranges, grapes, apples, pineapples etc.
*Low-fat milk and dairy products including cow's milk, low fat cheese, etc.
*Seeds and vegetable oils; corn oil, canola oil, soybean oil, grapeseed, and margarine.
*Processed low-carb foods; it is important to read the labels and look for hidden starches, sugars, and artificial ingredients.
As you get rid of some of the food that you should not eat, stock up things that are essential to follow the keto diet like:
*Healthy fats like coconut oil, butter oil, avocado oil, etc.
*Leafy greens; kale, lettuce, spinach, etc.
*Low-carb veggies; those that grow above ground like asparagus, cauliflower, zucchini, etc.
*Meat; pork and beef
*Poultry; chicken and turkey
*Seafood; fish and shellfish
*Full-fat dairy products; milk, heavy cream and cheese
*Low-carb fruits; avocados, coconuts, raspberries, etc.
Stock your pantry with the essentials:
*Herbs and spices; cinnamon, dill, basil, etc.
*Low-carb condiments; mustard, hot sauce, mayonnaise, etc.
*Nuts and seeds; sunflower seeds, macadamia nuts, almonds, etc.
*Sugar-free sweeteners; allulose, monk fruit, erythritol, stevia etc.
*Low-carb flours; coconut flour, almond flour or paste, flax seed meal, etc.
*Sugar-free drink;, tea and coffee.
While there are still debates on the advantages of keto diet, keto diet enthusiasts and followers continue to attest that this low-carb menu plan can effectively help you lose weight.