Ketogenic diet has been the most popular diet in 2017 and continues to be in 2018. Many people start following keto diet as a way to lose weight and reverse diseases. However, there are still people who don’t know what keto is and how it works. In this article, we will explain a very easy way what keto diet is and how you can get started today.
What makes keto different from the rest is that this diet puts you in a state of ketosis which helps your body utilize fat as fuel instead of glucose. To achieve this, you need to reduce your daily carbohydrate intake to less than 20 g.
A lot of people get confused between ketosis and ketoacidosis. Ketosis is a natural and safe metabolic state whereas ketoacidosis is a dangerous state that needs medical emergency. There are many scientific studies that support this diet because of the proven health benefits. You can read more about benefits of ketosis in this comprehensive guide here https://www.ketovale.com/ketogenic-diet-guide/.
What to eat on a ketogenic diet
There are three things you need to make sure that you get it right.
#1: Carbohydrates
Carbs should be around 5% of your daily calorie intake. You need to eat less than 20 g of net carbs per day. To calculate net carbs, you simply subtract fiber from the total carbs. For example, an avocado has 17 g of total carbohydrate and 13 g of dietary fiber, therefore its net carb will be 4g.
To eat a low-carb diet, you need to avoid all starchy foods and sugar. For example, you should not eat regular bread or pasta because they are very high in carbs. However, you can still make low carb bread and pasta using almond flour or coconut flour.
Regards to vegetables, you need to avoid root vegetables such as potatoes and beetroot. It is best to eat leafy greens such as spinach and lettuce and other low carb veggies such as eggplant, broccoli, and cauliflowers.
When it comes to fruits, you simply stick to low carb options such as avocado and berries.
#2: Good Fats
Your daily fat intake should be about 70% of your calorie intake. There are many sources of healthy fats you can eat on keto such as MCT oil, olive oil, avocado oil, fatty fish and meat. Avoid vegetable oils and processed meat that has hidden bad ingredients.
One of the highlights of this diet is that you can have cheese and butter as well as bacon, which is why it seems to be very easy for many people because they don’t feel like they are on a diet.
#3. Protein
Protein should be around 25% of your calorie intake. There are so many foods that contain protein for your need such as beef, pork, lamb, chicken, salmon, cod, and other seafood. Nuts and cheese are also high in protein.
How To Be Successful At Keto
To achieve success, you need to track what you eat and eat the right foods. If your goal is weight loss, you’ll need to make sure you are eating a calorie deficit. If you want to gain weight and build muscle, you need to eat a calorie surplus.
For example, the average person needs to eat 2,000 calories per day to maintain. So if you want to lose weight, start by cutting 200-300 calories from it. If you want to gain weight, start adding an extra 200-300 calories.
Finally, you need to keep everything simple. Don’t get overwhelmed by keto. Stick to fresh, natural and whole foods while keeping carb low and you will succeed. This keto guide can help you in your dieting.
