The Ketogenic Diet is a very low-carb, high-fat, adequate-protein diet. The lack of carbohydrates puts your body in a metabolic state called ketosis. Ketosis is a process wherein your body burns fat for energy because there’s not enough glucose from carbohydrates, which is the body’s primary energy source.
To do the ketogenic diet, you should avoid starchy carbohydrates and sugar as much as possible. Examples of food to avoid are rice, bread, pasta, banana, cake, candy, and soda. You should focus more on vegetables, healthy fat like nuts, cheese, and avocados, and protein like tempeh or tofu.
It has become all the rage and it’s considered by many as the miracle solution to losing weight. It’s thought to be the diet that lets people get away with eating crap but still losing weight. This is mostly because of false claims or consumer misunderstanding. Let’s talk about the real deal on the Keto Diet.
What it’s not:
- It’s not an excuse to eat deep-fried fast food, greasy dishes, or margarine all the time. Many unhealthy foods seem to meet the Keto Diet’s low-carb, high-fat requirements. But just because you cut off processed, refined carbs and sugar from your diet it doesn’t mean that you can slack off on your nutrition when it comes to fat. Consuming the wrong kinds of fat will lead to raised cholesterol levels, heart disease, and diabetes. Make sure to be properly educated when starting a high-fat diet. Examples of healthy sources of fat are nuts, seeds, avocados, coconuts, and olive oil.
2. It doesn’t mean that you protein sources are limited. You don’t have to revolve around just tempeh, tofu, or veggie meats as your protein sources. A variety of food ensures that you get protein from a lot of sources. Examples are spinach, broccoli, peanuts, sunflower seeds, chia seeds, and edamame. Protein powder supplements like rice or pea protein are also good.
3. It’s not a reason to cut off vegetables from your diet. In fact, vegetables should be the majority of what’s on your plate. Aside from protein, vegetables are a source of fiber. Fiber promotes good digestive health and can actually help you lose weight by making you feel satiated longer.
4. It’s not a miracle diet that everybody can just start doing. You should be very knowledgeable and even consult a nutritionist before starting the Keto Diet. An incorrect practice can be dangerous. It’s possible to acquire raised cholesterol levels that lead to diseases or even cancer, it can cause diarrhea, reduced lean muscle mass, fatigue, decreased metabolism, and reduced performance. Take the liberty to do research and learn about how to do this as much as possible. Be wary of misleading promotions. Make sure that all the information you’re learning is backed up by science and research because your health depends on it.