What is the Keto Diet?
What is Keto?
The Keto (Ketogenic) diet is a very low carb and high-fat diet. That puts your body into a metabolic state called “ketosis”. Normally in your body carbs break down into glucose, which then uses for energy, with excess being stored in body fat. In Ketosis, your body instead burns fat and breaks them down into “ketones” for energy.
credit: diabetes.co.uk/keto
Benefits of Ketosis
- Weight Loss
- Enhanced Fat Burning
- Appetite Suppression
- Increased Energy
- Better Blood-Sugar Stability
- Decreased risk factors for heart disease
- Improve medical conditions like diabetes, obesity, high blood pressure and epilepsy
Calories and Macros
A macro-based diet first decides how many calories you need per day based on your lifestyle and your goals. It sets a specific ratio of these three macronutrients (fat, carbohydrates, and protein) as a daily goal. With a macro based diet, the focus is shifted from depriving yourself from calories to providing your body with energy and nutrients it needs.
Here is an app that really helped me track my macros.
credit: www.express.co.uk.com
What You Should Eat
- Natural Unprocessed Meats
- Seafood
- Animal Fats
- Cheese
- Eggs
- Oils ( Olive, Coconut, and Avocado)
- Nuts
- Cream and Butter
- Dark Leafy Greens
- Low-Carb and High-Fiber Veggies
- Small Portions of Berries
credit: ketodietapp.com
What You Should Avoid
- Soda, Sugar, Chips, Cereal , and Crackers
- Potatoes, Flour, Pasta, Bread, and Starchy Veggies
- Grains
- Beans
- Most fruits except Berries