What Keto Diet Means?
If you do not already know, a ketogenic diet, also known simply as keto diet is taking over the world by storm and has quickly become one of the most popular methods of losing weight. Unlike the American diet which relies heavily on carbs, keto diet is focused on fat as the main source of calories.
Ketogenic diet derives from the fact that it enables the body to produce small fuel molecules known as ketones. Ketones are produced when the body has very few carbs. This alternate fuel source within the body is utilized when glucose is short on supply. Keto diet plan switches the entire body’s fuel supply to run on fat and fat burning.
During this diet, the body relies on glucose from carbs as the vital source of energy. This enables the activation of ketosis, also known as a fat-burning state. Initially weight watchers may suffer from low energy. However, this goes back to normal once the body adapts to running on ketones and fat Though the keto diet is generally safe, however certain individuals should not try it, these include teens, children and those with a compromised heart health.
How Keto Diet Helps in Weight Loss?
Once your body enters ketosis the metabolism changes to burn fat for energy. This amplifies fat loss that helps men struggling with obesity. Since ketosis reduces the carbohydrate intake, you starve the brain of glucose. This enables your body to utilize reserve of ketones that are compounds which the liver creates from fat when blood insulin is low. Therefore, it aids type 2 diabetes as the body becomes more sensitive to insulin which is the main hormone that balances blood sugar.
How Keto Diet Works?
Typical ketogenic diet foods involve strict carb restriction and moderate protein restriction. This unique diet ideally requires 10 percent carbs, 20 percent protein and 60 to 80 percent fat. Keto dieting results in weight loss, maintaining health and an active lifestyle.
What is Keto Diet Plan?
Keto diet foods list includes the following:
- Berries in small quantities
- Full-fat dairy
- Leafy greens
- Non-starchy vegetables
- Olive oil
Why Keto Diet is Good for You?
A fad diet may only be around for a while and you may not be able to keep up with it day in and day out, especially given the options are quite limited. Instead, it is better to take up a diet you can stick with for years. Ketogenic diet is ideal for those who can count carbs effectively and can enjoy the limited options available.
The following are some keto diet tips that are easy to follow and keep up with:
Tip #1: Indulge in Low Carb Recipes
Weigh your losses by assessing whether the carbs you are consuming come from refined flour or in the form of processed sugar such as soda, cookies and candies. Or fresh vegetables and fruits with tons of fiber and antioxidants.
Tip #2: Ketogenic Diet Foods
Load up your plate with keto-friendly leafy vegetables for instance arugula, bok choy, collards, kale, mizuna, spinach, swiss chard and watercress.
Tip #3: Indulge in Fats
People have a common misconception that a keto diet gives you a free pass to gorge down all the fats you can eat. You simply cannot eat too many fats and expect to lose weight. Therefore, it is crucial to good health that you cook in quality fats such as avocado, canola and olive oils and eat fatty fish at least twice a week for instance mackerel, sardines and salmon.
Tip #4: Avoid Hidden Carbs
This is where things get tricky. Though typically eating yogurt with a handful of nuts is considered healthy and beneficial for the body. However, as part of a keto-friendly diet it is no good. Vanilla yogurt contains 24 grams of carbohydrates, topped with an ounce of cashews which are nine grams of carbs. Combine it goes up to 21 to 33 grams of carbs. This immediately knocks you out of ketosis, thereby eliminating your very goal.
Hidden carbs can also sneak into your plate, in the form of condiments. Your average salad dressings, ketchups and honey mustard sauce can make you gain pounds faster than you think. Did you know blue berries contain twice as many carbs as any other berry?
If you plan on keeping up with keto, then it is best to diligently calculate or keep track of what you eat using diet tracking apps. If counting calories is not for you, you will not be able to keep up with this diet for a long time.
Tip #5: Proceed with Caution
Before you take the plunge, be sure to consult your healthcare physician. Unfortunately, just like any other diet the ketogenic diet has drawbacks as well. For instance, it can escalate the level of calcium that is lost in urine, which can overtime heighten the risk of osteoporosis. Additionally, weight watchers on keto tend to avoid vegetables and fruits which is essential for a heart-healthy diet.
According to the American Heart Association, a heart healthy diet consists of low-fat dairy, legumes, nuts, non-tropical vegetable oils, whole grains, and an assortment of vegetables, fruits, skinless fish and poultry.
How Keto Diet is Bad for You?
Generally, keto diet is not sustainable as the options are limited and in the absence of whole food groups individuals miss out on a lot of nutrients. It can even lead to vitamin C and B deficiencies since most foods that are rich in these vitamins are also packed with carbs, for instance legumes, fruits and beans. If you do not get the right nutrients, keto can back fire and make you gain weight, rather than lose it.
Good Health Tips
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These best virility supplements for men should be consumed as two tablets, twice a day for at least 12 weeks. A mixture of Tribulus, Ashwagandha, Elephant Vine and Velvet Bean give long-lasting cumulative effects that elevate dopamine levels, promote physical performance and aid metabolism. The non-hormonal, non-steroidal, gluten free and vegan-friendly capsules are up for grabs on Amazon.com.