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KETO 101 - Everything You wanted to Know about Keto Diet!

HEALTHY EATING

KETO 101 – Everything You wanted to Know about Keto Diet!


We can all agree that diets are not particularly fun to handle.

In fact, one of the main reasons why diets don’t work is because we’re stressing about them too much, which has a negative effect on our metabolism. That is why nurturing healthy eating habits is a marathon, and if you try to take shortcuts, chances are the results won’t be long lasting.

That is why nurturing healthy eating habits is a marathon, and if you try to take shortcuts, chances are the results won’t be long lasting.

However, there are diets designed to primarily improve your health and rewire your metabolism to work better and these are healthy dietary habits worth incorporating into your everyday life.

This is why today we’ll cover the basics of Ketogenic aka KETO diet, which can prove to be very beneficial for improving your overall health while helping you lose weight without calorie counting and pressure.

Keto diet infographics

What Is Exactly KETO Diet?

This diet can easily be called the counterintuitive diet because it focuses on getting more fat in your metabolism while excluding carbohydrates almost completely.

For anyone desperately trying to shed some holiday weight, this makes no sense, but science eagerly supports KETO because it can significantly boost the way your whole body works.

Standard Katogenic Diet (SKD) is the version used most and it entitles that your meals should be mostly based on healthy fats (around 75%), with some protein (20%), while carbohydrates should only be present in about 5% of your meals. This ratio might seem a bit nonsensical, but once you start the diet and you start to see the results, questions will slowly melt down.

But to ease your mind and satiate your hunger for information, we’ll talk about how KETO works and why it can be so good for you.

How Does KETO Diet Work?

Keto diet weight loss

Like we already mentioned, fats are the bomb of the KETO diet, but the key is the reduction of carbohydrates, to which our bodies are highly accustomed to.

Once you take the carbs out of the equation, our body needs to adjust and reorganize to fit the new pattern of eating, and this is where ketosis takes center stage.

Ketosis is a metabolic state where your body uses fat instead of carbs as its primary source of energy and one of the main results is more fat being burned in your bodily processes. Another very important thing that happens is that the fat in your liver turns into ketones, which are incredibly beneficial for any form of brain function.

One of the most important things to bear in mind when it comes to ketogenic diet is that you should take special care about the ratio of the fats, proteins, and carbs you ingest, as it is crucial to get it right if you want to trigger ketosis.

We’ll note from the very start that this diet will fit best to those who are trying to lose weight permanently or are striving to obtain lean body mass, but it’s important not to overdo it with protein consumption because that will distort the balance of the diet, in which fats are protagonists.

The array of food you can eat is quite wide, and as long as you remember what is within your range, you can still use meal delivery and go grocery shopping where you usually would, the only difference is that there won’t be any processed or sugary foods in your cart anymore.

Benefits of KETO Diet

keto-diet-101-3

One of the best things about the ketogenic diet is that you don’t have to constantly stress out about the calorie count, which for us is one of the best perks that any diet can have.

As your body changes its inner workings it also starts burning fat much faster and you will be surprised how numbers on the scales drop even when you’re not trying too hard.

However, if we were to be more objective, the health benefits of KETO diet are numerous and one the most important ones is that it can significantly diminish factors for various diseases.

The ketogenic diet is practically custom made for anyone with type 2 diabetes. There are studies which have shown that KETO diet can not only help lose excess fat in your body but is also excellent for boosting insulin sensitivity of the metabolism.

This means that diabetes patients will not only feel better, but they will be able to reduce their prescribed medication and there are even some cases in which patients stopped taking the medications completely, under the strict supervision of their doctor, of course.

The KETO diet was originally invented for people with severe neurological conditions, like epilepsy and Alzheimer’s disease.

What’s more, by shifting your body toward the ketogenic diet, you’re protecting it from any potential heart problems, not to mention that ketones can slow down the symptoms of Parkinson’s disease and the diet is even used in several cancer treatments, to create an inhospitable environment for the growth of tumor cells.

What to Eat and What Not to Eat

keto diet - what to eat

You should definitely steer clear from any sort of processed foods, sugary beverages, so-called diet foods packed with hidden carbs, fruits and beans are also out of reach, as well as wheat-based products and alcohol.

Things you can eat include any form of red meat, chicken, bacon and turkey, olive oil as much as your heart desires, berries, seeds and nuts, eggs, vegetables, avocados and fatty fish are all completely allowed.

When it comes to KETO snacks, we suggest you opt out for some barriers with yogurt, cheese with some olives, dark chocolate is also good and even hard boiled eggs will do the trick just fine.

KETO Diet Downsides – KETO Flu

As is the case with every diet, before you jump into it, it would be wise to consult with your physician. It’s important to note that you will experience a somewhat unpleasant transitional period as your body gets accustomed to the new ways dictated by the KETO diet.

This syndrome is called KETO flu and it can show its face in the first two or three weeks after you’ve started your diet. You may experience some sluggishness and lower levels of energy, your mental functions may become a bit slower and your digestive tract may be in some discomfort.

These symptoms go away within a week or two, though you should consider taking vitamins and mineral supplements to keep every aspect of your body in order.

In Conclusion

KETO diet can be an excellent catalyst for anyone who strives to lose weight for good, as well as for those who suffer from conditions such as type 2 diabetes, which can be seriously improved by our eating habits.

Not everybody reacts the same to this diet and while some argue that athletes can’t benefit from it, others firmly believe that it can help them in upping their game.

If you’re striving to lose weight and feel good in the process, then KETO is a good option for you, so giving it a go can’t hurt!


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Monica Nichols is a 32-year-old writer and fashion designer from Omaha, Nebraska. When she's not writing for www.diet.st, she enjoys ice skating and watching old movies.

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