Are you not sure what to eat on a keto diet? Here you’ll find a quick food list and visual guide, showing you what to eat on keto. Let’s start with a basic overview.
Keto diet is a low-carb, adequate protein, high-fat diet to help you lose fat. It is even known to display benefits against diabetes, cancer, epilepsy and Alzheimer’s disease.
What is Keto Diet? How to start keto diet for weight loss?
This diet is basically telling you to eat fat in order to lose fat. The way it works is, it reduces your carb intake to a minimum or nil, and replacing it with fat, pushes your body to a metabolic state called ketosis, where the body turns to burning down fat for energy. In the process, it turns fat into ketones in the liver, which then supplies energy to the brain. This will occur when you bring your carbohydrate levels to around 50 grams per day or lower.
There is no single keto diet as it has different variations each suited to a specific goal. Let’s take a look at the different keto diet types:
Standard Ketogenic Diet (SKD): This primarily consists of 75% fat, 20% protein and only 4% carb. It is also the most extensively researched and most recommended.
Cyclical Ketogenic Diet (CKD): As the name suggests, this involves a cycle of high-carb days following ketogenic days, such as 5 ketogenic days followed by 2 high-carb days.
Targeted Ketogenic Diet (TKD): This diet allows you to have carbs right before and after workouts and usually followed by those who are into intense workout and need the carb fuel.
High-protein Ketogenic Diet: Similar to the SKD, but with a bigger protein proportion, this diet consists of 60% fat, 35% protein and 5% carb.
The SKD and High-protein Ketogenic Diet have been thoroughly researched and are recommended to people struggling to lose weight faster. The CKD and TKD, however, are usually followed by those who are also simultaneously following a workout routine, although not much study has been done on their effectiveness.
The keto diet is mostly recommended to people who are obese and diabetic as studies show the highest positive results in such cases. The best way, however, to know if it works on you is to use the traditional method: application. But take caution. Speak to your trainer, heed their words, and listen to your body.
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