Do you want to lose extra pounds while enjoying tasty, satisfying meals? If yes, then you are at the right place.
The Keto diet has become a go-to lifestyle for people who want to lose weight, boost energy, and balance blood sugar. However, many people struggle with modern diets that leave them:
- Constantly feeling hungry and deprived.
- Battling stubborn fat that won’t budge.
- Experiencing sugar crashes.
This cycle can be frustrating and demotivating for you, ultimately making healthy eating feel impossible. The good news?
The Keto diet flips the script by focusing on high-fat, low-carb foods that fuel your mind and body. Before you start the Keto diet for beginners, it is important to understand the facts about this diet.
What is the Keto Diet?
This diet is all about eating very few carbohydrates and replacing carbohydrates with fat to help your body burn fat for energy.
How Ketosis Works
Ketosis is a natural metabolic state that is the key to the ketogenic diet. To understand it more deeply, here is a four-step process:
1. Carb Depletion
When you limit carbohydrates, your body limits its glucose level.
2. Fat Breakdown
To compensate for the lack of glucose, your body starts breaking down the stored fats for energy. This process is called lipolysis..
3. Ketone Production
During the lipolysis, your liver converts broken down fat into ketones, which are then released into your bloodstream.
4. Ketone Utilization
After that, your body starts utilizing these ketones as the primary energy source. This body shift is called ketosis.
Benefits of the Keto Diet
- Fat is burned for energy, which helps promote weight loss.
- Dependence on glucose is reduced, thus helping to stabilize blood sugar levels.
- Once your body adapts to ketosis, you often feel more energized and focused.
- Some research also suggests that ketones provide a more efficient energy source for the brain.
Foods You Can Eat on the Keto Diet
This diet focuses on low-carb, high-fat foods to shift your body into ketosis. Here is the list of foods that you can enjoy while on this diet:
1. Avocado
It is packed with healthy fats and fiber.
2. Coconut Oil
Coconut oil is a great source of MCTs for quick energy.
3. Olive Oil
It is perfect for dressing and cooking. This oil is also rich in heart-healthy fats.
4. Nuts and Seeds
Nuts and seeds offer healthy fats and a satisfying crunch.
5. Fatty Fish
The fishes that are loaded with Omega-3s are ideal for a Keto diet.
6. Full-Fat Dairy
Cheese, heavy cream, and Greek yogurt(unsweetened) can be preferred.
Foods to Avoid on the Keto Diet
1. Sugary Foods
Cakes, soda, cookies, and other sugary treats should be avoided.
2. Starchy Vegetables
Corn, peas, potatoes, and other vegetables have a significant amount of carbohydrates.
3. Legumes
Beans, peas, and lentils are high in carbohydrates and should be avoided.
4. Grains
Pasta, bread, rice, cereals, and other grains that are high in carbohydrates should not be included.
5. Fruits (Except Berries)
Many fruits are high in carbohydrates, so limit them except for berries, which can be enjoyed in moderation.
Conclusion
The keto diet is a special type of diet that shifts your body’s metabolism into a state called ketosis. In this state, your body starts burning fat for energy instead of glucose from carbohydrates. Make sure to follow the tips related to starting the keto diet. Always consult with a professional before you start diving into this type of diet.