What Is the Ketogenic Diet?

Why Try the Ketogenic Diet?





Here are the best foods to eat on a keto diet:

5 Benefits of The Ketogenic Diet

Is Keto Right for You?

Has Your Body Made the Switch?

For years we’ve been told that in order to live a healthy life we should eat a diet consisting of high carbohydrates, moderate protein, and low fat.A high-fat diet has always been synonymous with weight gain, and in some cases, people will do their very best to avoid all sources of fat.Recent research has brought rise to a different style of dieting that claims it can help you lose weight, burn fat, and provide more energy throughout the day. This diet is called the ketogenic or “keto” diet.The ketogenic diet is a diet that urges the opposite to many other traditional diets. Rather than shunning fatty foods, a low-carb diet utilizes a high amount of unsaturated fats and moderate intakes of saturated fats as a staple.In addition to high intakes of fat, the keto diet also requires that you remove much of the carbohydrates in your diet and replace them with lean protein sources.A low-carb, keto diet contains approximately 60% of calories from fat, 25% from protein, and 15% from carbohydrates (sometimes even lower).Many of us have been struggling for years to lose weight and effectively live a healthy life with the current foods we’re eating. A low-carb diet may just be the best change you can make to start losing weight and feeling great.This state is called ketosis and will occur when the body has a higher supply of fat and the frequency of meals decreases. Your body will enter a mild starvation, or fasting phase. At this time your body can start to utilize stored fat as fuel, effectively burning calories and fat you may have had stored for years.The keto diet works best when you’re in a moderate fasted state, with high amounts of fat as your primary source of calories.So what foods are best?. Of course, you’ll need some carbohydrates in your diet, but avoiding high carbohydrate foods will help you to enter ketosis much more effectively.1.. The staple nutrients on a low-carb diet are natural fats, including oils, butter, and some whole milks.2.. Both meat and seafood contain high amounts of fat and are great sources of protein. Beef, chicken, cod, Basa fish, and other meats are also staples in a ketogenic diet.3.. We start to run into small amounts of carbohydrates when we eat eggs and cheese, although it’s highly recommended that you consume 1-2 servings of eggs and cheese daily.4.. Vegetables like broccoli, spinach, avocado, asparagus, cabbage, and peppers are the perfect vegetables to consume on a daily basis.You’ll want to avoid all foods that contain moderate to high concentrations of carbohydrates. This means everything from fruit to pasta - and even candy (yep, candy has very high carbohydrates).1.Research has not only shown that a low-carb diet can be effective in promoting weight loss, but also very effective in burning more fat throughout the day.2.Much of the internal systems utilize blood glucose as energy to run - but when carbohydrates are not ingested, how would they function? Our bodies are a lot smarter than we give them credit for. When carbohydrates are not present, the internal system will look to other sources of fuel – namely ketones(from stored fats).Eating a diet high in fat will provide your body with a great source of dietary ketones to help fuel to brain. Many experts believe that ketosis’ main purpose is to ensure that we always have a reserved source of fuel, especially when carbohydrates aren’t immediately present. Some studies have even shown that a keto diet can promote concentration and alertness.3.For many people, diabetes is an everyday challenge of monitoring blood glucose levels. When glucose falls too low, you ingest rapid forms of carbs. When glucose is too high, you may need to take insulin. This everyday challenge may lead users to look for an alternative.A high-fat keto diet has not only been shown to assist with the management of type 2 diabetes but has also been shown to lower blood glucose levels. This can be very beneficial for the management of diabetes, but it’s important to pay close attention to your medication doses and talk to your doctor prior to major dietary changes.4.A low-carb keto diet has been shown to be very beneficial in promoting healthy skin, nails, and even hair due to its higher intakes of B-Vitamins and lack of processed sugars.5.The leading causes of mortality in North America are heart disease and cancer, both of which are highly correlated to poor diets with high intakes of processed foods. This is why researchers are constantly looking for ways to promote a healthy diet.A low-carb diet has stood the test of time and has now been shown to be a very effective tool in assisting in cancer treatment - so much so that researchers are now looking into it as an effective addition to chemotherapy.The ketogenic diet isn’t right for everyone. While many people may benefit, others could struggle with the specific dietary requirements needed to succeed.Chances are, if you’ve been struggling to lose those pesky pounds, you could use a suitable change to your diet.Above all the specific dietary requirements on a ketogenic diet,You can't eat any junk food on this diet - no candy, desserts, or baked goods. All the junk food is taken out of your diet and replaced with whole foods.With the keto diet and the astounding benefits of achieving a state of ketosis, weight is sure to drop off faster than you can say “I miss bread.”On a fundamental level, ketosis is a metabolic state. Your body can draw from various sources of energy when needed. Your body's primary source of fuel is through glucose (from carbohydrates), but when it isn’t present the body will source other nutrients - namely, ketones.Eating a low-carb diet may enable you to enter ketosis, effectively burning more fat through your metabolic state.Your body will enter ketosis any time you fast for a long duration. Many experts believe that runners actually enter a state of ketosis during a long run, especially if they’ve been carb-cycling.In addition to fasting and exercise,, as your body will source its fuel from the fat you intake rather than the restricted form of carbohydrates.With any diet, there is always speculation and instances where it may not work. With that said, the ketogenic diet, or a low-carb diet, has been shown to be very effective in promoting weight loss and fat loss.Recent research has even shown that, along with the ability to promote fat loss and weight loss,. All of these effects are essential to your overall health.There’s always a downside to any diet that doesn’t favor balance. We know that a high-fat diet can be very effective in promoting weight loss and total fat loss, but it may actually be dangerous for those who have pre-existing heart conditions.You may also lag behind when it comes to certain types of performance.so some people, like powerlifters and cross fitters, will want to keep fast-metabolizing carbohydrates in their diet in order to perform at their best.In order to find success in weight loss and fat loss during a ketogenic diet, you must maintain a state of ketosis. But how do you know when your body has made the switch?If you’ve experienced some of these common symptoms of a keto diet, your body may be trying to make the switch from carbs to ketones – allowing you to enter into a ketogenic state.Due to an increased level of ketones (namely acetone) in the body, your breath may take on an unpleasant, somewhat fruity smell.During the first 1-2 weeks, your body will utilize reserve carbohydrates and water, which can lead to rapid short-term weight loss.After 2-3 weeks on a ketogenic diet, many users will report a loss of appetite. The reason is unknown, but it may be due to increased lean proteins and high intakes of fibrous vegetables.Ketones are a very potent source of fuel for the brain. Many ketogenic dieters claim higher attention and mental clarity during states of ketosis.Sometimes known as the keto-flu, during the first 2-3 weeks of a ketogenic diet you may feel sluggish, lethargic, and unmotivated.Until your body can properly metabolize and utilize ketones as fuel, it can be slow and sluggish. Take note of this in the first 2-3 weeks of a low-carb diet.Long-term research on the keto diet hasn’t found any major negative health side effects to healthy populations. In contrast, research has even indicated that this diet does promote weight loss and benefits your internal health.Remember, however, that balance in your life is essential. It’s important to avoid thinking that just because you can eat high-fat foods that you should go around having greasy burgers all day.The purpose of the keto diet is to achieve a state of ketosis with whole foods, healthy oils, lean meats, nuts, and dark greens.