What can you eat on a Keto Diet is one of the most commonly asked question. Here, we answer that and more.
A keto diet as you may already is one very healthy way to burn fat and lose weight. For many beginners who are already used to a high-carb diet, it could be such an impossible task.
What is Keto?
Keto or Ketogenic diet is a very low-carb diet, which effectively helps you burn fat — With a lot of proven testimonies from people, this eating-planning has climbed up the ladder as one healthy way to lose weight. To sustain a keto diet, carb-based foods like bread, pasta, pastries, and even certain fruits are taken completely out of your diet, in order to allow your body to burn fat for energy instead of carbs.
What happens when you eat low carbs?
If you eat very few carbs, your body produces small fuel molecules called “ketones”. Ketones then serve as an alternative fuel source for the body. Meaning instead of your body running on glucose from carbs, your body alternates its fuel source to burning fat all day long. When your body produces ketones, “ketosis”, a metabolic state which usually occurs when you fast takes place — However with Keto, you get the benefits of fasting without fasting.
Why lots of people can’t Keto?
Many people find it almost impossible to stick with a keto diet for a long time because of its high carbs restriction. For instance, This eating plan allows you, less than 20 grams per day, and an apple or banana has more than that. And for beginners, the first few days or weeks could be hard especially experiencing symptoms like hunger, fatigue, low mood, irritability, constipation, headaches, and brain fog.
What can you eat on the Keto Diet?
You can’t eat starchy foods like bread, pasta, rice, potatoes – No bananas or certain kind of fruits, soda, pastries, beer, candy and anything high on carbs. You should eat fish, meat, cheese, avocados, vegetable, natural fat and foods containing fat. Avoid sugary foods and drinks — Drink just water, if you want tea or coffee avoid taking it with sugar or sweeteners.
What else can keto diet do, apart from weight loss?
For those with type 2 diabetes, a keto diet has proven to improve blood sugar control — It reduces the way you take medications as well as high insulin levels. A keto diet has also been said to have the potential to prevent or reverse type 2 diabetes.
Also when on high-fat diet as opposed to high-carb, your body burns fat every second, which means constant access to weeks or months of stored energy, and this has a way of reducing feelings of hunger. It helps you save money on too much, as a lot of people on Keto probably eat twice or less a day — Which means you have to spend less more eating every food that crossed your mind.
When on a keto diet, you may tend to experience an increase in energy which invariably increases mental performance. When the body produces ketones, and “ketosis” occurs, there is a steady flow of fuel to the brain, this also takes away problems associated with big blood sugar swings, and this, in turn, helps in the overall performance of the brain.
It also ends the days of the noisy stomach, and you start experiencing less gas, fewer cramps, and pains. Unlike stored carbohydrates (glycogen) which only lasts for a couple of hours of intense exercise or less, a keto diet ensures a continuous supply of energy, already stored as fat, which may last for weeks. This means that you have the ability to participate in intense physical activities without getting easily tired
Interestingly, studies have shown that a keto diet has been effectively used as medical therapy for epilepsy since the 1920s — Although in the past, it was majorly used for children, nowadays adults have come to enjoy its benefits. Basically, a keto diet entails restricting carbohydrates, protein, high intake of fat, fast intermittently, staying away from snacking then exercise.
How to know you have progressed on your Keto journey?
Dry mouth and increased thirst Increased urination, Keto breath, Reduced hunger, and increased energy.
A lot of people run away from the Keto diet because it is expensive and frankly, it is. However, there proven tricks to help you maintain the diet without robbing a bank. Plan your meals, buy in bulk, buy the cheapest alternative, buy in season, cook yourself — cook once, eat more than ones. Cook simple meals.