A recent survey of dietitians named keto diet the most popular diet in the US. Powering this diet is good fat and lots of it. Keto fans have been feeding social media with attractive before & after photographs, crediting this diet for a life-changing impact. Indeed, they load up on cheese, swirl butter into their coffee, and munch on lonely burgers without that amazing best friend: the bun.
Whole grains, legumes, starchy veggies, and other staples pushed off the plates. The keto devotees strive for ketosis, a state in which your body starts to burn fat rather than glucose to generate energy. The importance of a keto creamer as part of a keto diet cannot be understated, and research shows that most people who want to lose weight choose this diet plan. Here is what you need to know about it.
What’s a keto diet?
This is an eating plan that mostly focuses on foods that provide your body with a lot of healthy fats, moderate protein, and low carbohydrates. The primary objective is to get more calories from fats instead of carbs.
This diet plan works by depleting your body’s sugar reserves. It starts by breaking down fat for energy, a process that results in the production of ketone molecules that your body uses for fuel. Whenever your body burns fat, you start losing weight.
Can you lose weight?
A keto diet is a highly effective way to lose weight. Besides, this diet plan can lower the risk factors for some health conditions. Research suggests that a keto diet can keep you feeling full and help you lose more weight compared to a low-fat diet.
For instance, one study concluded that people on a keto diet lost weight 2.2 times more than people who were on a calorie-restricted low-fat diet. The diet also resulted in improved triglyceride and HDL cholesterol levels.
Other benefits beyond losing weight
In the 1920s, doctors used a keto diet to treat childhood epilepsy. The physicians monitored the treatment process, and don’t be surprised that the keto diet was found to control seizures. Today, most experts recommend it for improving alertness and overall cognitive function. While there’s no formal research on these claims, most physicians associate this improvement with the combination of energy-packed ketones and the low sleep-inducing carbs.
Dos and Don’ts
Eat the following foods.
- Meat: Sausage, steak, bacon, turkey, chicken, red meat, and ham.
- Eggs: Omega-3 whole eggs and pastured eggs.
- Fatty fish: trout, salmon, and mackerel.
- Cheese: Opt for unprocessed cheese (cream, cheddar, mozzarella, goat, or blue)
- Avocadoes: Freshly made guacamole and whole avocadoes
- Butter and cream: Try to look for grass-fed
- Condiment: Use pepper and healthy herbs and spices
- Nuts and seeds: Walnuts, almonds, pumpkin seeds, flax seeds, and more
- Low-carb veggies: Onions, tomatoes, peppers, and most green vegetables
- Healthy oils: Coconut oil, extra virgin olive oil, and avocado oil
Some of the healthy keto snacks include cheese, cheese with olives, fatty fish, 90% dark chocolate, strawberries & cream, and more.
To ensure that the ketogenic diet works for you, avoid or reduce the following foods.
- Sugary foods: Smoothies, ice cream, soda, fruit juice, cakes, candy, and more.
- Fruits: All fruits except portions of strawberries.
- Beans or legumes: Lentils, peas, chickpeas, kidney beans, and more.
- Unhealthy fats: You should limit your intake of mayonnaise and processed vegetable oil.
- Tubers and root vegetables: Sweet potatoes, carrots, potatoes, parsnips, and more.
Now that you know what a keto diet is and whether it works or not, it’s time to create your own diet plan. Remember, due to the high carb content in alcohols, you may want to avoid alcoholic beverages. They can throw your body out of ketosis easily.