There are some basic tips you need to know about ketogenic diet lifestyle that will help you achieve your weight loss target. Ketogenic lifestyle follows a process which you must pass though before your body can attain ketosis. Keto lifestyle also has many benefits which I will reveal to you later in this health and fitness article. Now let me ketogenic diet lifestyle in detail. Most people also doubt how high fat diet could help in weight loss. You will also know how it works in this article. You will also see the difference and similarities of keto and Atkins diets plans
What is a Keto Diet?
Keto diets are healthy diets that contain very low carb, high fat and moderate protein. It shares many similarities with Atkins and full low carb diets. But the distinguishing feature is KETOSIS – a state where the body produces and burns ketones to release energy and utilize the energy without depending on carbohydrates. Recently, many doctors recommend keto diets for people who wish to lose weight and stay fit. They recommend the keto lifestyle because it does not only promote weight loss, it also promotes healthy living and fitness.
Keto diet was invented in 1921 and was used then for treatment for children with epilepsy. It was discovered that the main dietary elements needed seizure control are Beta-hydroxybutyrate, acetoacetate and acetone, which are known as ACETONE, which are produced by the liver when we consume low carb and high fat food. After the discovery of anti-convulsant medications in 1930, which was proven to be a better solution to epilepsy, the use of keto diets were extended.
Similarities & Differences Between Atkins Diet & Keto Diet
Many people find it difficult to distinguish between Atkins diet and keto diet. Although Atkins diet is a type of keto, but it is based on the principle that fat burning utilizes more calories than burning carbohydrate and therefore enhances weight loss. In other words, Atkins Diet works by encouraging ketosis and also targeting metabolism by encouraging more fat consumption to burn more calories.
Different Types Of Keto Diets
Here are the common types of keto diets we have.
- Standard Ketogenic Diet (SKD): Characterized by a very low-carb, moderate-protein and high-fat diet. It typically includes 75% fat, 20% protein and only 5% carbs.
- Cyclical ketogenic Diet (CKD): Requires periods of higher-carb “refeeds”; for example, 5 ketogenic days followed by 2 high-carb days.
- Targeted ketogenic Diet (TKD): Requires adding carbs around physical workouts.
- High-protein ketogenic Diet (HKD): Features in common with a standard ketogenic diet, but contains more protein. It contains 60% fat, 35% protein and 5% carbs.
Keto Diet Success Tips
Take a Decison
This is the most important thing. Make up your mind to start a new diet lifestyle. It is never easy because your body will react while trying to readjust to some metabolism. You might feel extreme fatigue and low energy for the first week. But as time goes on, your body will be used to the new diet.
Cut Your Carbs Gradually
Never try cutting your carbs at once. All you need to do is to take note of the quantity of carbs. For a start, place don’t consume more than 20 g of net carbs per day. Net carbs are simply total carbs minus fiber. This will help put your body in a state of ketosis as soon as possible.
Add Extra Fats As Compensation
Do not be afraid to add more fats to your meal. Most people find it easier to cut carbs but find it difficult to add fats. This usually result in high-protein diet, which will leave you with less energy, which might make you lose hope and run back to high carb meals. But adding more fats will provide adequate energy your body needs at that time, without the need to store excess carbs which usually leads to weight gain.
Some of the suggested sources of fats are butter, coffee and tea (called fat bombs). You can eat them in place of desserts or side meals.
Try Different Meal Schedules
Experiment until you discover the one schedule that produces the best result. Don’t confine yourself to a typical eating schedule. Eat when you feel hungry, but take note of the quantity of carbs you consume.
Why You Must Consume Less Carb in Keto Diet Lifestyle
It will help reduce glucose level, and as a result reduce the rate of production of Insulin. This will prompt your body system to produce another home called Glucagon – a hormone that triggers the liver to start metabolizing stored glycogen from the liver and muscle cells.
A growth hormone alongside the glucagon triggers the release of fats from fat stores around the body and then transport them to the liver in the form of triglycerides. The liver now breaks them down into fatty acids and glycerol. The fatty acids then go through a series of processes to produce ketone bodies, which the body uses as fuel in place of glucose. As this process continues, it increases the body’s reliance in ketones until Nutritional or Optimal ketosis is attained.
It is advisable to limit your carb intake to between 20 grams and 50 grams daily. You can use a keto diet macro calculator to help you.
Why You Must Consume Moderate Protein in Keto Diet Lifestyle
This to avoid chances of the body converting any excess protein into carbohydrates in a process referred to as Gluconeogenesis. You need just enough for muscle repair and maintenance.
It is advisable to take about 0.7 to 1 gram of protein for every pound of body weight.
Why You Must Consume More Fats in Keto Diet Lifestyle
This is to supply your body with adequate energy without increasing your carb intake. This is especially great since fats don’t trigger the production of insulin as insulin hinders fat metabolism. Also, fats tend to be filling, slow to digest and greatly help in the process of weight loss.
Recommended Keto Foods
Leafy vegetables such as: kale, cucumber, broccoli, asparagus, collard greens, etc., Red or Green bell pepper, Onion, Tomatoes, Yellow squash, Flat-leaf parsley, Button mushrooms, Spinach, Head leaf lettuce, Zucchini, Jalapeno pepper, Cauliflower, Eggplant, Parsley flakes, Carrots, Radishes, etc.
Fish such as catfish, salmon, trout, tuna, mackerel, cod fish, etc., Bacon, Eggs, Chorizo, Chicken breasts, Lobster, Chicken stock, Haddock, Scallops, Deveined shrimp, Ham, Pork sausage rinds, Ground turkey, Hot Italian sausage, Ducks breast, Turkey pepperoni, Lean deli ham, Canned tuna, etc.
Fats and Oils
- Consume foods that contain a lot of Omega 3 fatty oils like salmon, tuna, trout, etc.
Also consume foods that contain saturated and mono saturated fats like butter, macadamia nuts, avocados, egg yolks, coconut oils, etc.
- These fats are recommended because they have a stable chemical structure, which is less inflammatory.
- Other recommended fats, oils and dairy foods include: Mozzarella cheese, Olive oil, Butter, Cheddar cheese, Heavy whipping cream, Sour cream, Vegetable oil, Parmesan cheese, Organic coconut oil, Cottage cheese, etc.
Nuts and Seeds
Consume low-carb nuts and seeds like: Pecans, Celery seed, Sesame seeds, Tahini, Walnuts, Almond flour, Flax seed meal, Raisins, Sunflower seeds, etc.
Consume fruits rich in natural sugar, fructose and low carbs like: Blueberries, Avocado, Cranberries, Olives, Strawberries, Blackberries, Coconut, Rhubarb, Raspberries, etc.
Always take unsweetened beverages and drinks like: Water, Herbal tea, Lemon and lime juice, Soy milk, Clear broth, bone broth, Decaf tea, Flavored seltzer water, Coconut milk, Decaf coffee, etc.
Foods to Avoid While on Keto Diet
Grains and their Likes
Almost all grains are high in carbohydrates. So you should avoid them. Some of them include: Pretzels, Cakes and pies, Cookies, tarts, Crackers, Tortillas, Oatmeal, Corn, High fructose corn syrup, Whole wheat pancakes, Corn chips, Cornmeal, Popcorn, Cornbread, Cold and hot cereals, Wheat-based pasta, Waffles and pancakes, English muffins, Sandwiches, Wheat thins, etc.
Avoid these legumes because they contain high carbohydrates: Peanuts, Any type of beans, Lentils, etc.
High Sugar Foods and Snacks
Avoid foods that contain added sugar like: Chips, Pastries, Cookies, Pretzels, Wheat thin, etc.
Also avoid these high sugar foods: Fruit syrups, fruit juice and concentrates, Coconut sugar, Brown rice syrup, Cane sugar, syrup and cane juice, Agave nectar and honey, Brown sugar, Canned soups and stews, Rice and maple syrup, Fructose, Maltose, barley malt and malt powder, etc.
High Sugar Beverages/Drinks
Avoid drinks like energy drinks, alcohols, fruit or dessert wines, fruit juices and non-diet sodas because they contain high carbs.
Ketogenic diet lifestyle will be hectic-free for you if you follow these success tips discussed in this health and fitness article. Also remember to engage in exercises.