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One of the diets that have proven to be useful to the human body system is Keto diet plan. Many individuals clamour for a diet that will help to keep them in good shape and bring out the beautiful part of their skin. In this article, readers will be provided the details of how to use the Keto diet guide.
What is Keto Diet?
Keto is short for ketogenic, referring to a diet that is low in carbohydrates but high in protein. While originating as a medical diet, it’s popularly associated with weight loss. The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.
It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
There’s no denying that the keto diet still reigns as one of the most popular—and highly researched—diets out there right now. In fact, keto was one of the top 10 diets listed as part of Google’s 2019 Year in Search report.
And per Reddit’s 2019 Year in Review, keto was the most-discussed diet trend of 2019, plus the r/keto sub-Reddit was the number-two overall fitness/wellness community in 2019 and saw a 65 percent increase in subscribers from last year.
The ketogenic diet is all about helping your body transition into ketosis, which is a metabolic state wherein you begin to use fat stores for fuel instead of glycogen. You do this by replacing the carbohydrates in your diet with foods that contain high fat and moderate amounts of protein.
How Keto Diet Helps to Transits to Ketosis?
Why would you want to transition to ketosis? Believe it or not, the human body is designed to burn fat for fuel, not glucose. When you have no glucose from carbohydrates in your system, your body then moves on to your stored fat, breaking it down and using it for fuel.
Ultimately, when you reach a ketosis state, your body is effectively burning fat from the food you intake as well as what’s stored in your body. Short for “ketogenic diet,” this eating plan is all about minimizing your carbs and upping your fats to get your body to use fat as a form of energy, says Scott Keatley, RD, of Keatley Medical Nutrition Therapy.
When following a keto diet, some people may find it difficult to work out the right foods to eat and when to eat them. Meal plans can help people get used to the diet or stick with it. Though various sources report different percentages, a keto diet comprises approximately:
- 30–35% protein
- 5–10% carbohydrates
- 55–60% fats
From an exclusive research by Nutrition and Metabolism Journal reports that those who follow a “well-formulated” keto diet typically consume less than 50 grams ( g) of carbs and about 1.5 g of protein per kilogram of body weight per day. Most experts believe that meal preparation for a keto diet is necessary to keep up with certain macronutrient ratios.
Having understood what Keto diet is, it is imperative to then write extensively about what exactly is Keto diet, that’s to ask the question:
What is Keto Diet Meal?
In essence, It is a diet in which the body releases ketones into the bloodstream. Most cells tend to use carbohydrate-derived blood sugar as the principal source of energy for the body. We start breaking down stored fat into molecules called ketone bodies (the cycle is called ketosis) in the absence of circulating blood sugar from the food.
When you reach ketosis, most cells can produce energy using ketone bodies before we start consuming carbohydrates again. The shift, from using circulating glucose to breaking down stored fat as an energy source , usually occurs over two to four days of eating fewer than 20 to 50 grams of carbohydrates a day. Keep in mind that this is a highly individualized process, and to start producing enough ketones, some people need a more restricted diet.
A Keto Diet includes
A keto meal is one that contains under 50 g of total carbs or contributes about 30 g of net carbs per day. Net carbs are total carbs minus the fiber. Fiber is present in plants and is important to include in a keto diet because fiber protects gut bacteria, improves digestive function, and helps prevent constipation. I
n the keto diet, the majority of daily calories come from fats, while lesser amounts come from proteins. Meat, fish, eggs, and dairy feature heavily in the keto diet. When the body cannot rely on carbohydrates for energy, it must burn fat for fuel.
This results in a buildup of acids called ketones in the body. This results in a bodily state of ketosis. Because it lacks carbohydrates, a ketogenic diet is rich in proteins and fats. It typically includes plenty of meats, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables. Because it is so restrictive, it is really hard to follow over the long run.
Below, a comprehensive keto diet full guide or plan will be given so as to help you get organized and selective in your choice of meals. A keto diet is an eating plan that focuses on foods that provide a lot of healthful fats, adequate amounts of protein, and very few carbohydrates. The goal is to get more calories from fat than from carbs.
The diet works by depleting the body of its sugar reserves. As a result, it will start to break down fat for energy. This results in the production of molecules called ketones that the body uses for fuel. When the body burns fats, it can also lead to weight loss.
WHAT ARE THE KETO DIET BENEFITS?
The keto diet has a lot of benefits it offers to our body, the following listed below are some of the benefits you can derive from the keto diet plan:
It supports weight loss:
Ketogenic diets consist of foodstuffs that satisfy a person and can minimize starvation hormones. For these reasons, a keto diet may reduce appetite and promote weight loss.
Reduces the risk of cancer:
Ketogenic diet lowers blood sugar, which can also reduce the possibility of problems with insulin. Insulin is a blood sugar control hormone that can have links to certain cancers.
It improves your health and heart rate:
The keto diets are a means of reducing the intake of cholesterol. Some evidence shows that eating healthy fats, such as avocados, can help improve heart health rather than less healthy fats, such as pork rinds
It Helps To Protects The Brain & Functions:
Neuroprotective ketones produced during a keto diet are important, which means they can reinforce and protect the brain and nerve cells.
Keto Diet List Of Foods
Avocado is the fruit of the avocado tree, scientifically known as Persea americana. Though technically a fruit, avocados offer a rich source of heart-healthy monounsaturated fatty acids (MUFAs). They’re also packed with fiber to bolster digestive health.
One-half of an avocado contains 161 calories, 2 grams (g) of protein, 15 g of fat, 9 g of total carbs, and 7 g of fiber (bringing it to 2 g of net carbs), notes the U.S. Department of Agriculture (USDA). An avocado a day is good for your health. Eating an avocado a day is good for your health.
Avocados are a fun food to eat, they’re nutritious, and they’re a good source of monounsaturated fat, which can reduce your risk of heart disease. They contain more potassium. Potassium is a nutrient that most people don’t get enough of.
This nutrient helps maintain electrical gradients in your body’s cells and serves various important functions. Avocados are very high in potassium. A 3.5-ounce (100-gram) serving packs 14% of the recommended daily allowance (RDA), compared to 10% in bananas, which are a typical high-potassium food.
Eggs are one of the healthiest and most versatile foods on the planet. One large egg contains less than 1 gram of carbs and fewer than 6 grams of protein, making eggs an ideal food for a ketogenic lifestyle. Eggs are perfect for breakfast on a low-carb diet, and hugely popular.
Chock-full of nutrients, fat, and protein, eggs are a great keto-friendly food to incorporate into your ketogenic diet. They are perfect for helping kickstart healthy weight loss and can play a big role in helping your body transition into a high fat burning mode.
It is also advisable to go on an egg fast if one notices one is getting fat unnecessarily. An egg fast is a short-term diet plan that involves eating mainly eggs, cheese, and butter. It’s popular among people who seek to break through weight loss plateaus, especially those on ketogenic diets.
Basically on an egg fast you are consuming eggs, butter (or other pure and healthy fat like olive oil or coconut oil), and cheese, with a few exceptions for low carb condiments like hot sauce, mustard, etc. The egg fast ratio is to eat 1 Tbsp fat for each egg consumed and up to 1 oz cheese for each egg consumed.
Unprocessed meats are low carb and keto-friendly, and organic and grass-fed meat might be even healthier. Regarding unprocessed red meat in general, its health effects are controversial. But it’s clear that it’s nutritious and satiating, and that humans have been eating it for millennia.
But remember that keto is a higher-fat diet, not high in protein, so you don’t need huge amounts of meat. Excess protein can be converted to glucose, which could make it harder for some people to get into ketosis, especially when starting out and with high levels of insulin resistance.
If possible stay between 1.2-1.7 gram of protein per day, per kg of body weight (about 0.6 grams per pound). So about 85-110 grams of protein per day if you weigh 70 kilos (154 pounds). The most common mistake that stops people from reaching optimal ketosis is not too much protein.
4. Vegetables growing above ground
Above-ground vegetables are generally lower in carbs and are usually the best keto options. All foods are made up of macronutrients – carbs, protein, and fat. While meat and most dairy mainly provide protein or fat, vegetables contain mostly carbs.
On a strict ketogenic diet, with fewer than 5% of calories from carbs, it’s important to know which veggies are the lowest in carbs, particularly if your goal is to consume fewer than 20 grams of carbs per day.
Vegetables with less than 5 grams of net carbs may be eaten relatively freely. It’s hard to overeat spinach zucchini, lettuce, cucumbers, cabbage, asparagus and kale on a keto diet. These are considered keto vegetables.
Typically, nuts are the ideal keto snack food. They’re sugar-free, low in carbs, and are vegan, paleo, and keto-friendly. Nuts are a super convenient snack option. Plus, since most nuts contain more healthy fats than they do carbs, they fit perfectly within a keto meal plan.
Unfortunately, not all nuts are suitable for keto dieters. While fat-bottomed macadamia nuts can help you stay in ketosis, others have more carbs than you’d expect. Nuts are packed with health benefits. They contain a good dose of vitamins and minerals, such as magnesium, selenium, and manganese.
Depending upon the types of nuts you choose, you’ll find hidden benefits. Almonds are an excellent source of vitamin E and riboflavin, walnuts are high in B vitamins (namely thiamin and folate), and flaxseed is packed with minerals.
Nuts are a high-fat, low-carb food, making them ideal for the keto diet. For example, just a serving (which is an average handful — around one ounce) of almonds has 14 grams of total fat, and the same amount of macadamia nuts provides you with 21 grams.
If you’re looking for a high-fat, satiating snack, you can keep a few handfuls of nuts stored in your purse or desk. Or, you can crumble them up and place them atop your morning smoothie or lunch salads.
Keeping these keto-friendly, healthy snacks on hand can prevent you from getting overly hungry midday. This in turn will help keep your blood sugar levels stable, burn body fat, and support your weight loss goals.
6. Full-fat dairy
As long as you have no allergy or sensitivity, whipped or sour cream, rich cheeses, full fat and thick yogurts can all be a part of your nutritional ketogenic diet. However, you should also keep in mind that not all forms of dairy are keto friendly.
Some dairy products are actually great sources of protein, fat, potassium, and calcium and make a lot of sense for keto. But the keto diet’s actually a bit more restrictive when it comes to other dairy foods—and that’s due mostly to one thing: dairy equals sugar, which equals carbs.
The best dairy options for keto dieters include: butter, hard cheeses, soft cheeses, cream cheese, whipping cream, cottage cheese, sour cream, and Greek yogurt.
Protein should just be about one-fifth of your meal. If you’ve done that math, making high-protein meat choices, such as skinless chicken breasts or fish, you should eat things only sparingly. The keto diet may be all about the fat, but that doesn’t mean protein also doesn’t play a big part.
Too much of that and you’re not in ketosis anymore. Too little of it and you risk losing considerable muscle mass. So while you’re busy cooking all in butter, don’t forget that 10 to 35 per cent of your calories should come from a source of protein.
Chicken is a wonderful protein source, and a delicious option for a low-carb or keto diet. It is versatile and often loved by everybody from different age groups. Chicken by itself is way too lean to be keto (especially chicken breast without skin), but you can make fantastic ketogenic meals with added fat and some vegetables.
Note: If you want more a more detailed and comprehensive guide with all the meal prep ideas, I recommend that you check out the custom keto diet. It’s a complete keto diet plan that provides a step by step guide on how to lose weight. It’s affordable, and it can help you lose weight in healthy way on your grocery budget.