Intro to the Keto Diet
Keto diet is one of the newest diets that are related to eating a high-fat and high-protein diet, with restricted carbohydrate intake. However, it is not just another fad diet, but one that is based around science and a lot of research. The keto diet, or ketogenic diet, is a diet that tries to get you to reach ketosis. This is a state where your body is put into a metabolic state, which helps you burn fat for energy. While you are eating a lot of high-fat foods, they are converted into energy while also burning fat, so you lose weight and get a lot of other benefits as well.
There Are Multiple Types of Keto Diets
One thing many people don’t realize about the ketogenic diet is that there are actually a few different varieties. While most people are on the standard keto diet, there are also some others you should be aware of. Here is a short breakdown of what each keto diet includes:
Standard keto diet – The standard keto diet (SKD) is extremely low-carb and high-fat, while allowing for moderate protein in your diet. Only 5% of your diet should consist of carbohydrates.
Targeted keto diet – With the targeted keto diet (TKD), you stick to the standard keto diet, except when you are working out, you are allowed to add more carbs.
High protein keto diet – Some people are put on the high-protein keto diet, where your protein percent goes up to 35%, your fat is slightly lower, and your carbs are still in the 5% range.
Keep in mind when talking about the keto diet, most people are referring to the standard version.
What You Can Eat On This Diet
Naturally, one of the most common questions has to do with what exactly you can eat when you are on the keto diet. Most low-carb diets are also high-protein, so this is where some people get it wrong. This is not Atkins or any other low-carb diet. You are not eating unlimited amounts of meat and cheese on this diet. Since you need a certain amount of macros – or percentage of protein, carbs, and fat – on this diet, planning is crucial.
In order to feel full, you need to eat as many no-carb and low-carb foods as you can throughout the day. This means limiting the fruits and vegetables you can consume. You probably already know the typical low-carb foods like lean meat, cheese, eggs, and some nuts. However, there are also some vegetables that are very low in carbohydrates. They include:
- Cauliflower
- Spinach
- Romaine lettuce
- Broccoli
- Bok choi
- Kale
- Collard greens
- Cabbage
- Green beans
Ketosis Provides a Wide Range of Benefits
Not sure the keto diet is right for you? Let’s take a look at some of the health benefits. You already know that since it burns fat, weight loss is a major benefit of the diet. However, that’s not all. The keto diet balances out your hormones, so it can also help with infertility, particularly if you have PCOS. It can also reduce the bad cholesterol and increase the good cholesterol, lower your blood sugar, help with acne, and help to give you more energy.
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