Working from home and spending most of our time indoors come with its advantages and disadvantages. We get to spend more time with our families, but at the same time, we might end up gaining some weight due to lack of physical activity.
The remedy to this can be one of two things, either join a gym or practice dietary measures. This article is going to highlight one of the diets you can engage in – the Keto diet.
Contents
What is the Keto Diet
The ketogenic diet, commonly known as the Keto diet, is a low-carbohydrate, high-fat, adequate-protein diet. It operates on the principle of getting more calories from fat and protein and less from carbohydrates.
The reduction of easy-to-process carbs like soda, sugar, bread, and pastries puts your body into a ketosis state.
When in ketosis, the body uses ketones as an alternate source of fuel. Ketones are molecules produced when the liver limits glucose. This runs your body out of fuel hence breaking down the fats and proteins in the body for energy. The Keto diet is mostly used for weight loss and is not necessarily used for its health benefits.
Keto Diet Lists of Foods
Since the Keto diet has certain requirements, it automatically has the foods that are recommended. For a healthy keto diet, the fats should be about 75%, not more than 50 grams of carbs per day, and about 30% protein. If possible, you should restrict highly processed foods and focus more on low-carbs, high-fat foods.
Some of the foods to take while in keto dieting include:
Seafood – Since fish and salmon are rich in potassium and vitamin and carb-free, they are very keto-friendly. Even though they are friendly to your keto diet, their carbs vary from one type to the next. It is advisable to monitor the amount you take depending on the type.
Cheese – Cheese is usually low in carbs and high in fat, making it great for keto dieting. Most importantly, it’s advisable to use unprocessed cheese. Since there are many types of cheese, the following are some of the advisable types to use:
- Goat cheese
- Cheddar
- Manchego
- Havarti
- Cream cheese
Low-carb vegetables – Eating healthy has always been considered having the bigger portion on your plate to be vegetables and fruits. This is not necessarily the case with keto dieting. There are those vegetables that have lower amounts of carbs than others. These vegetables are high in nutrients and low in calories. These include:
- Kale
- Eggplant
- Lettuce
- Tomatoes
- Broccoli
- Spinach
Poultry and meat – These are the most important foods for a keto diet. They contain no carbs, have important minerals, and are rich in vitamins which are the necessities of a ketogenic diet. They are also a great source of protein which helps with the muscles on a low card diet.
Some of the other foods used in the keto diet are eggs, nuts, seeds, berries, unsweetened coffee, and tea.
Foods to Avoid
These include but not limited to:
- Sugary foods
- Grains and starches
- Beans and legumes
- Root vegetables
- Alcohol
Keto Diet Safety
It is always prudent to consult your doctor before starting any dieting. This is because not all dieting types are suitable for everyone. Like any other diet, the Keto diet has its dos and don’ts, and its safety is dependent on your body.
People on diabetic medication that causes low blood sugar should first consult the doctor to adjust them. A Keto diet could lead to low blood pressure, constipation, kidney stones, and disorder eating. It’s also known to cause an increased risk of heart disease.
How to Start a Keto Diet
Before starting the keto diet, there are a few boxes to tick. These will help with your transition both for your body your mind. The following are some of the steps to take:
- Please consult your doctor about it
- Do extensive research on what the keto diet entails
- Stock your fridge with the right foods
- Learn how to cook the keto diet meals
- Make a meal plan for your diet
It is also advisable to keep in mind that the keto diet might not necessarily work for you.
Keto Diet Rules
To increase your ketosis, there are several things that you should do. These include:
- Avoid snacking
- Eat enough fats
- Stick to an intake of 20g carbs
- Moderate your protein intake
- Get enough sleep
- You can add exercise to your daily routine
Keto Diet Side Effects
For keto dieting to work, its rules have to be adhered to. This helps with reaching ketosis. To adhere to these rules sometimes is a tough thing to do. This might lead to some side effects as a result. These side effects might include:
- Poor energy
- Hydration and loss of electrolytes
- Nutrient deficiencies
- Digestive problems
- Sleep issues
Final Thoughts
When looking for a weight loss program, this is a great consideration, but the most important thing to do before you start is to consult a doctor, with or without a medical condition. Then it will be easier for you to do it without worry or harming yourself in the process.
