Exercise and a balanced diet are pre-requisites in maintaining a fit and shapely body. But for those who have yet to shed excess weight and fat, an effective weight loss diet is a top essential. There are plenty of diet plans and fads that you can choose from including some that involves a high fat diet. The Keto Diet for instance is known for helping one lose excess fat in a short period of time. If you want to know how then lets dig into the basics of ketogenic diet.
First let’s get to know some Keto basics. A Keto Diet is a high fat and low carb diet with moderate amounts of protein that is meant to help you burn fat effectively. The idea is to limit the carbohydrates in the body which is usually used to fuel its functions. When there is little carbs in the diet the body will be forced to use fats as fuel for the body. This happens when the liver converts fats into fatty acids and ketones which replaces glucose as fuel for both brain and body. It is said that the diet of an average person is made up of 55% carbohydrates, 30% fat, and 15% protein. But on a ketogenic diet 80% is fat, 15% protein, and 5% is carbohydrates. This will make you burn through carbs faster and start using fats as energy sooner.
What is on the menu of a Keto dieter? People who opt to go on a Keto Diet usually eat mostly meat, healthy fats and non-starchy vegetables. The Keto diet promotes high fat in your diet but this doesn’t mean that you would be splurging on all types of fatty food. Your best sources of fats include butter, coconut oil, olive oil, and avocados. As for your protein requirements beef, poultry, eggs and fish are your priority options. Now don’t forget about your veggies. Try to avoid potatoes and other starchy veggies. Instead go for leafy greens, broccoli, brussel sprouts, and cucumbers.
Is Keto Diet a safe and effective for weight loss? There are ordinary people and celebrities who swear by the effectiveness of this diet, but there are still mixed opinions about it. Just like any other diet plan it has its pros and cons. A ketogenic diet is said to help improve cholesterol, blood pressure, and blood sugar levels. On the other hand it may also have side effects like constipation, acidosis, or “keto flu”. To be on the safe side, always work with a dietician or medical professional before committing to a weight loss diet regimen.
