The keto diet or the ketogenic diet is a low-carb diet that utilizes fat for energy. The keto diet has received mostly positive reviews from people who have tried the diet and lost weight on it.
What Does Keto Mean in the Ketogenic Diet?
Keto comes from the word ketones, which your body produces more of during this diet. Ketones are small fuel molecules, which your body utilizes for energy due to the short supply of glucose or blood sugar.
In order for your body to produce ketones, you need to decrease the amount of carbohydrates you consume each day. You also have to eat a certain amount of protein, as eating protein in excess leads your body to utilize it for energy instead of fat.
How Your Body Produces Ketones?
Your body burns fat and converts it into ketones in the liver. Your body, including your brain, uses ketones for fuel. Your brain consumes a lot of energy and it cannot function on fat alone. This means that your brain requires either glucose or ketones to function properly.
When you are on the keto diet, your entire body begins to use fat for energy. This causes you to lose weight because your body is relying solely on fat for energy. Your body also uses stored fat and converts it into energy. Not only do you lose weight on this diet, but it also makes you more alert and focused.
When your body begins burning fat for energy, your body goes into ketosis. The fastest way for your body to go into the ketosis state is if you fast, but fasting for long durations is not possible.
For this reason, the keto diet instructs you to eat less carbs and more fat. Even though it will take you a few days to reach the ketosis state, you will be doing it in a healthier way, as you are not depriving your body of food.
What Should You Eat on the Keto Diet?
You should avoid eating these food:
You should eat the following:
- Leafy green vegetables
- High fat dairy
- Nuts and seeds
- Other fats
- Avocado and berries
- Above ground vegetables
- Natural and low-carb sweeteners
Your keto macros need to be 70% fats, 25% protein, and 5% carbs. You need to keep your macros in mind when you are preparing a meal. You will find several keto diet plans online.
You can also find several companies that offer prepared meals for people on the keto diet. In the beginning of the diet, you might feel lightheaded or experience headaches, but that is just your body readjusting itself to the keto diet. After a few days or weeks, you will feel better. One thing is for sure that that keto diet has helped people lose weight.
If you have any health issues, you should consult with your doctor before you go on the keto diet.