Every few seasons, a new fad diet will come to light, promising to be the best and easiest weight loss diet on the market. A term you might have heard in the past few years is the keto diet. What is the keto diet? How is it different from all the other diets that tout instant results? Most importantly, is it safe?
What Is Keto?
The keto diet focuses heavily on a protein and fat-based eating regimen. For example, you are likely to eat a lot of meats rich in fat, olive oils, and various nuts. To contrast this change in diet, you are not allowed to eat any form of carbohydrates or to at least limit your intake as much as possible. There are many variations on this particular diet that change your carb intake.
The keto diet has been around for many decades, oftentimes known as another name for its variation on the fundaments. For example, the infamous Atkins Diet is nothing more than keto taken in a slightly different direction. The goal of this diet is to cut your carbohydrates down as far as possible and to start a process known as ketosis. Before starting out this diet on your own, you should understand the nature of ketosis and how it works to burn fat.
How Does It Work?
Ketosis is a natural metabolic process that occurs when your body has no sugar in its diet. The only way you can get sugar naturally is to eat carbohydrates. Whether it is the kind of simple sugar you get from a candy bar or the more complex sugar of a piece of bread, this food item will provide you with the energy you need to get through the day.
However, when you eliminate your carbohydrate intake and add no sugar to your body, your body will begin ketosis. This process burns the fat in your body and your food intake to provide you with vital energy. Fat energy is typically stronger than sugar energy and won’t affect your blood sugar levels. As a result, you won’t have to worry about insulin changing your weight-loss goals. In fact, fat-energy is perfect for exercise fans because it can help you get into shape more quickly.
Does It Really Work?
While the keto diet may seem to be too good to be true, it has been proven way to lose weight, if that is your ultimate goal. Many studies have showcased the beneficial effects it has on a person’s weight loss. It has been known to not only eliminate fat on a person’s body but decrease their levels of bad cholesterol.
That said, it is not a diet that is right for everybody. Its unique dietary demands make it hard to adjust to at first and requires a lot of will power and restraint. Unfortunately, it is also very easy to make mistakes on this diet and lose your ketosis.
What Foods Can You Eat?
There are many types of foods you can eat on a keto diet, including:
- Grass-fed meat (beef, goat, venison, lamb)
- Seafood and fish
- Butter and ghee
- Organ meats, such as the liver
- Various forms of saturated fat, such as lard
- Various oils, such as olive oil and macademia oil
- Leafy greens (spinach, lettuce, chives, bok choy, etc.)
- Dark green veggies (kale, radishes, etc.)
- Celery stalks
- Pork rinds (great replacement for chips)
- Sugar-free condiments
- Fermented foods
- Some whey protein
Before trying this diet out on your own, we recommend you seek the advice of a health care professional. They can give you the advice you need to avoid making a serious mistake that could affect your overall health. With the right change, however, it could help you lose weight and get more energy for your exercise.