The use of diet programs for weight loss has become popular. They are effective and the most trendy weight loss plans now. Keto is a diet program that has been around for a while but its popularity recently peaked as most people turned to it. This diet plan requires users to eat low amounts of carbs and replace it with fat. To understand how keto diet works, this article provides you with an overview of the ketogenic essentials.
Table Of Contents
- What’s A Ketogenic Diet
- Types of Ketogenic Diets
- Ketogenic Essentials
- How to Minimize Keto Side Effects
What’s A Ketogenic Diet?
It’s a diet that contains high amounts of fat & low amounts of carb. The ketogenic diet shares multiple similarities with other low-carb diets such as Atkins. It requires the dieter to reduce their daily carb intake and replace it with high amounts of fat and some protein. By doing so, the body will be deprived of carbs and it will go into a metabolic state that’s known as ketosis. During ketosis, the body will efficiently convert fat to fuel, resulting in weight loss.
Types Of Ketogenic Diets
The ketogenic diet essentials comprise of different versions. If you are planning to use a keto diet, it’s important to know that there is more than one type of this food plan. The main types of this low-carb and high-protein diet include:
Standard Keto Diet: it’s the most popular type of diet and it has been extensively researched. It incorporates very low amounts of carb, high amounts of healthy fat, and moderate amounts of protein. This diet normally contains about 5 percent of carbs, 20 percent protein, and 75 percent fat.
Cyclical Keto Diet: this keto diet plan requires the user to take high amounts carbohydrate re-feeds during certain periods i.e. 3 ketogenic days which are followed by one day of high-carb re-feed.
Targeted Keto Diet: you are allowed to add extra carbs during workouts
The High-Protein Keto Diet: has similar characteristics to the standard keto diet but it has more protein content.
The basic thing about the keto diet is that you should minimize your carb intake as much as you can. You may be required to reduce your daily food intake to less than 50g of net carbs. Note that the fewer the amount of your carb intake, the easier it becomes for your body to attain ketosis. Although you might be required to count carbs initially, once you know all the requirements this becomes easier.
What To Drink
The perfect drink for the keto diet is water. However, broth soup, tea, and coffee are also good because they contain very few carbs. From the ketogenic essentials, it’s important to avoid sweeteners such as sugar. You can add a small amount of cream or milk to your tea or coffee. A glass of wine is also good when you take it occasionally.
What To Eat
As much as the keto diet limits your intake of carbs, there is a still a wide range of food options that you can check. All you have to ensure is that they have few carbs and no artificial fillers. Some of the food types that fit in the ketogenic essentials diet list include:
Vegetables: choose vegetables that grow above the grown because they have fewer carbs e.g. lettuce, avocado, broccoli, Brussels sprouts, eggplant, and spinach among others.
Fruits and Berries: strawberry, raspberry, blackberry, peach, lemon, orange, coconut, plum, clementine, watermelon, cherries, and cantaloupe.
Nuts: choose low carb nuts like peanut, hazelnut, macadamia, walnut, Brazil, and pecan.
Fats, oils, and sauces: butter, soy sauce, hot sauce, coconut oil, olive oil, mayonnaise, guacamole, and cream cheese are all good.
Sweeteners: the best options include stevia, xylitol, Splenda, regular diet sodas, and erythritol.
Snacks: eggs, cheese, avocado, cold cuts, olives, Brazil, pecan and macadamia nuts are all good snacks.
What To Avoid
While you are on a ketogenic diet, it is important to avoid foods and drinks such as bananas, potatoes, soda, juice, bread, donut, candy, chocolate bars, cooked pasta, cooked rice, beer and any other edible that has high amounts of carbs.
How To Minimize Keto Side Effects
genic diet is generally safe for dieters. However, you may end up experiencing side effects initially as the body undergoes new changes. A common side effect that’s associated with this diet plan is the keto flu. It causes sleeplessness, lower level of performance, nausea, digestive problems, hunger pangs, and low energy levels in the body. To minimize the side effects of the keto flu, start by taking regular low-carb foods during the first couple of weeks. This will help your body to adapt gradually. Take lots of water as well as mineral supplements to ensure that your body has enough electrolytes.
The ketogenic diet is great for those who want to lose weight. It also can be used by athletes and diabetics because it incorporates foods that have healthy fats and low amounts of sugar. As long as you follow the ketogenic essentials plan, your body will quickly transition and attain ketosis within a few days.