You’ve decided to give the Keto diet a try. Kudos to that!
This popular lipid-centric diet is the best way to drop some of that visceral fat from the waistline. It will also help you regulate your energy levels, and get some extra steam in the gym.
It’s no secret that this regimen is really popular right now, but planning this diet isn’t quite simple to figure out right off the bat.
The vast majority of Americans are used to eating on a carb-centric dietary plan, which is the opposite of what the Ketogenic diet implies. If you’re looking for a brief introduction into the science of this highly-popular regimen, you’ve come to the right place.
What Is The Keto Diet?
The Keto Diet has got its name from the mode our bodies enter, once you start reducing carbohydrate intake, it’s called “Ketosis.”
Once your diet consists of 60% fat, and you restrict carbohydrate consumption, your Ketone levels in your blood will spike. These changes will signal your system to stop looking for sources of energy in the stomach but focus on burning the fat deposited in your body.
This regimen ensures low sugar and insulin in the blood and paired with the higher levels of ketones, you’ll start seeing benefits in no time.
Designing The Right Keto Diet Menu
Don’t start with building your menu first. It’s essential that you distinguish between the types of Ketogenic diets there are beforehand. They are all defined in terms of ratios of macronutrients.
The most widespread Keto iterations are:
Standard ketogenic diet is defined by a substantial intake of fat, which amounts to around 80%, reduced percentage of protein — about 15%, and the rest is a minuscule percentage of carbs, which shouldn’t go over 5%.
Cyclical Keto diet
The cyclical keto diet is defined by an exchange between days that have increased consumption of carbohydrates and a decreased on, which happen on a regular basis.
Targeted Ketogenic diet
The targeted Ketogenic diet implies that you increase your intake of carbohydrates during the periods when you are exposed to physical exercise.
The high-protein Keto diet is pretty much self-explanatory. Protein clocks in at approximately 30% of your macronutrient intake. So fats will go down to about 65%.
Why Is It The Perfect Keto Diet For Weight Loss
The Keto diet as such is optimal for weight loss, given that consuming large amounts of fats suppresses food cravings. This makes it easier not to snack and stick to your dietary plan.
One thing that the vast majority of people erroneously get wrong that fat is bad for you. Fats make you put on weight only in combination with carbohydrates, which we eat in excess. We tend to forget that there are healthy fats, which we, unfortunately, avoid, due to these misconceptions.
What Is The Optimal Keto Diet Food List?
When attempting a Keto diet, as you can see, it’s imperative to opt for large amounts of healthy fat. Fish like salmon and mackerel will provide you with lots of healthy lipids. Many other sea creatures like shrimps, mussels, and scallops are also rich in fat.
Go for large amounts of nuts and seeds. They are a fantastic source of vegetal fat. They will make sure that you stay full between meals.
You should naturally increase your consumption of butter and a variety of healthy oils like hemp oil, flaxseed oil, coconut oil, MCT oil, avocado oil.
Avocados are your best friend. This creamy and delicious fruit will make any meal twice as good and filling.
MCT oil and coconut oil – 60% coconut oil consists of MCT (medium chain triglycerides). This type of fat quickly penetrates into the bloodstream and is an excellent source of energy that will last for a long time. Add coconut oil or MCT oil to the smoothies or use it instead of other cooking fats.
All the leafy greens that come to your mind — eat them. They will provide you with insane amounts of vitamins and minerals, while barely containing any carbs.
Pretty all meats are acceptable while practicing this diet, but don’t overdo it, since too an excess of will be problematic for maintaining a state of ketosis.
The Ketogenic Diet And The Foods To Avoid
There is an extensive list of products that are best to avoid in order to achieve ketosis. However, the vast majority of them are processed and sugary products that, many of which are bad for you anyway.
First off, you’ll have to ditch the starchy veggies, like corn and potatoes. They’re way too rich in carbs.
Grains are another things that you’ll need to exclude from your diet. Pasta, bread, and rice will throw your ketosis out the window.
Desserts must be excluded from your diet. Except for the ones that are keto-friendly and contain no actual sugar.
One quite healthy element that unfortunately needs to be excluded is legumes. Chickpeas, lentils, peas, and others have quite a large amount of carbs, which doesn’t go well with a keto diet.
Learn more about products you can eat on the Keto diet and which foods you should avoid.
The Keto Diet Sugar Intake
To benefit from all the beneficial effects of the ketogenic diet, it is imperative that you restrict any type of products that contain high amounts of carbohydrates. And sugar is most certainly the most problematic and prolific carbohydrate in the book.
There is a very low baseline, which one mustn’t exceed in order to maintain a state of ketosis, and actually, lose weight. The amount of carbs you’re allowed every day depends on a host of factors, but generally speaking, it shouldn’t exceed 60 grams of total carbs per day. This number, by the way, includes sugar. You should cut out sugar at any cost in order to stay in ketosis.
If it’s going to be too tough to get rid of sugar you can try the Sweet taste bud disabler which blocks sugar cravings.
Before you even start creating a meal plan, there are lots of things to decide. First off, it’s imperative that you choose what kind of Keto diet suits you best. If you’re looking forward to straight up losing weight, it’s best to go with the standard ketogenic diet.
However, you may find it too demanding from the very beginning, so you may as well opt for a high-protein Keto diet. This will help you make a less demanding and a slower transition towards the classic one.
You should choose whatever rocks your boat, but we recommend going with classic one from the very beginning if you’re after losing some of that pesky belly fat.