Introduction
The ketogenic diet, also known as the Keto diet or low-carb diet, is a diet that emphasizes consuming a lot of protein and fats but fewer carbs. This diet causes the body to send the fats that we consume to the liver, which transforms them into energy that keeps the body strong and active for a long time without feeling tired quickly.
The word ketogenic is derived from the word “ketosis,” which refers to the state of the body when it doesn’t have enough glucose to turn into energy. Instead, it generates ketones that work as an amazing source of energy for both the body and the brain, making it a great option for losing weight in the short term.
The keto diet prevents you from consuming a lot of carbs, which are the main reason for gaining weight because sugar makes you hungry most of the time. When you consume carbs in small portions and focus more on protein and fat, your body doesn’t push you to eat most of the time. Instead, it uses those fats to satisfy your hunger and keep you active.
If you are looking for a diet that will help you lose weight quickly, the ketogenic diet is the perfect diet for you. It not only helps you achieve a lean body but also provides immense health benefits.
The Benefits of The Ketogenic Diet
So far, there are a lot of great benefits of the keto diet, and no negative effects have appeared yet at all, which makes it a delicious diet that fits everybody. Here are some health benefits of the keto diet:
Increases the level of HDL, which is the good cholesterol that helps in lowering the risk of heart diseases.
Helps in alleviating Diabetes Type 2 by removing carbs from your daily meals, which eliminates sugar and insulin because your body already has what it needs, and you won’t have to be worried about what you eat.
Lowers blood pressure, which is a catastrophe because it might lead to kidney failure, heart disease, and strokes. With this diet, you can say goodbye to all those worries and live a healthy life away from all those malignant diseases that threaten your life.
Gum Disease
Gum disease is one of the worst and most painful diseases, which is commonly caused by the consumption of too much sugar. When you eliminate sugar from your daily meals, you can avoid gum diseases and toothaches.
While on the keto diet, most of your diet will consist of foods high in fats, coupled with a measured intake of proteins and low carbohydrate intake. Some of the food categories allowed in this diet include:
Proteins
Poultry: Free-range Cornish hen, quail, goose, pheasant, chicken, duck, and turkey.
Fish and Seafood: Cod, tuna, scrod, anchovies, mackerel, flounder, catfish, trout, mahi-mahi, halibut, sole, sardines, salmon, halibut, snapper, and calamari.
Always opt for wild-caught fish to avoid toxins present in commercially reared fish.
Grass-fed Meat: These include beef, venison, goat, and lamb. Meat from wild animals is also acceptable; however, avoid sausages and meats that come with sugary sauces and those covered in breadcrumbs. Choose the chunks of meat with more fat since they contain less protein and more fat.
Pork: Boston butt, pork chops, ham pork, and loin. When choosing ham, be on the lookout for added sugar.
Bacon and Sausages: Preferably, you should buy these at specialty health food stores. If this is not possible, always read the labels to avoid those that contain fillers such as soy or sugars.
Canned Tuna and Salmon: Canned tuna and salmon are okay to consume while you are on the keto diet. However, avoid seafood rich in fillers, breaded seafood, and fried seafood.
Vegetable Protein Powders: Protein supplements such as whey protein, hemp protein, peas, and rice are acceptable.
Whole Eggs: This includes chicken eggs and quail eggs, which you can prepare through any means desired, such as fried, soft or hard-boiled, deviled, scrambled, or omelet style.
Shellfish: Oyster, mussels, lobster, shrimp, crab (not imitation crab that contains additives), clams, scallops, and squid.
Fats and Oils
Because these are your main sources of energy while you are on this diet, go for the types of fats and oils you enjoy. These may include:
Omega 3 fatty acids from fish such as tuna, shellfish, and salmon fish supplements or krill
Monounsaturated fats such as egg yolks, avocado, and butter
Vegetable oils such as olive oil, coconut oil
Non-hydrogenated beef tallow, ghee, and lard
Duck and chicken fat
Fresh Vegetables
Opt for organic vegetables or grow your own to avoid pesticide toxins. Avoid starchy vegetables such as corn, sweet potatoes, potatoes, peas, and winter squash, which are high in carbs. Instead, choose a moderate intake of sweet vegetables such as squashes, peppers, tomatoes, and carrots. The vegetables that are allowed on the keto diet are:
Celery
Collard Greens
Onions (moderate intake because they are high in sugar)
Alfalfa Sprouts
Beet Greens
Broccoli
Spinach
Dandelion Greens
Bamboo Shoots
Cabbage
Brussels sprouts
Garlic
Mushrooms
Shallots
Kale
Bok Choy
Sauerkraut
Chives
Celery Root
Swiss chard
Cauliflower
Snow Peas
Bean Sprouts
Olives
Cucumbers
Salad greens and lettuces: Romaine, Arugula, Fennel, Bok Choy, Boston lettuce, Endive, Mache, Escarole, Sorrel, Radicchio, Chicory Water Chestnuts
Turnips
Scallions
Dill Pickles
Leeks
Radishes
Chard
Asparagus
Dairy Products
Choose mascarpone cheese, unsweetened whole milk yogurt (limit intake because it is a little high in carbs), all soft and hard cheeses, cream cheese, full-fat sour cream (check for additives), full-fat cottage cheese, and heavy whipping cream. Always go for raw milk products, and if you do not have easy access to them, go for the organic ones.
Beverages
Choose bulletproof coffee, decaf tea, flavored seltzer water, decaf coffee, water, herbal tea, lemon and lime juice (limit intake), and clear broth or bouillon.
Nuts and Seeds
Choose nuts such as almonds, macadamias, pecans, and walnuts, which have the lowest level of carbs, meaning you can consume them in small amounts. Other nuts such as chestnuts, pistachios, and cashews contain a higher amount of carbs, so monitor their intake carefully. Soak nuts before roasting them.
Choose nut flours such as almond flour, which are necessary because while you are on this diet, it does not mean baking no longer fits into your life.
Sweeteners
Choose sweeteners such as erythritol, Splendor-liquid, inulin and chicory root, Lo Han Guo, liquid stevia, xylitol, and Swerve.
Spices
Here are the spices allowed on the keto diet: sea salt, peppermint, ginger, basil, chili pepper, cloves, thyme, cilantro or coriander seeds, rosemary, black pepper, cumin seeds, oregano, turmeric, cayenne pepper, cinnamon, mustard seeds, parsley, dill, and sage.
As you can see from the above detailed list, the keto diet is not a highly-restrictive dieting lifestyle; it also offers a variety of foods to choose from, so you should not feel overwhelmed.
Foods to Avoid for Optimal Ketosis
To achieve optimal ketosis, you need to be mindful of the foods you eat. Avoid grains such as rye, wheat, oats, barley, corn, millet, rice, sorghum, and buckwheat, as well as all products made from grains such as crackers, pasta, pizza, and cookies. Refrain from consuming refined fats and oils like sunflower, canola, grape seed, corn oil, soybean, and trans fats such as margarine. Opt for raw milk products, and avoid milk except for full-fat raw milk. Avoid tropical fruits such as bananas, pineapples, mangoes, and papayas, as well as some high-carb fruits and fruit juice. Be sure to avoid factory-farmed pork and fish, all artificial sweeteners containing Aspartame, Sucralose, Saccharine, and alcoholic sweet drinks like beer and sweet wine. Finally, avoid soy products.
Tips for Getting into Ketosis Faster
It takes 48 hours to get into ketosis. To get there faster, you need to correctly adopt the keto diet. Here are some tips that should help you:
Eat less than 20 grams of carbs per day.
Drink about 100 ounces of water per day, and drink more to lose more.
Purchase some ketosis to validate that the diet is working.
Don’t panic. Be aware of the keto flu coming your way and reward yourself with bacon and keto-friendly foods to combat cravings.
Consume more sea salt to replenish the electrolytes that quickly flush out of your body.
Avoid hunger by eating high-fat, low-carb foods at the slightest pang.
Remember that the keto diet is a high-fat, low-carb, and moderate-protein diet.
Embrace the fat. Eat fat to lose fat.
Common Keto Diet Mistakes to Avoid
As you adopt this diet, you are bound to make some mistakes. Here are some common mistakes to avoid:
Eating too many carbs. Most keto dieters go for under 50 grams of carbs per day to get into optimal ketosis.
Eating too much protein. Remember that the keto diet is all about protein moderation.
Impatience. Your body requires time to adapt to a new source of energy, so be patient.
Obsessing over the scale. Let weight loss happen naturally.
Not eating enough fats. The keto diet is a high-fat diet, so enjoy the fat.
Eating processed keto foods. Opt for natural ingredients instead of foods that come in wrappers.
Seeking a quick fix. The keto diet is more of a lifestyle change than a short-term diet plan.