The ketogenic diet is a very low-carb, high-fat diet.it like the Atkins diet. The idea is for you to get more calories from protein and fat and less from carbohydrates. You cut back most on the carbs that are easy to digest, like sugar, soda, pastries, and white bread.
Does keto really work?
Despite your best efforts, you're not losing weight on keto. ... Because it contains virtually no carbs, a ketogenic diet forces your body to burn fat instead of glucose for fuel. Ketosis is the state your body enters when your liver effectively breaks down fats into ketones to use as energy.
But a true ketogenic diet is different. Unlike other low-carb diets, which focus on protein, a keto plan centers on fat, which supplies as much as 90% of daily calories. And it's not the type of diet to try as an experiment.
"The keto diet is primarily used to help reduce the frequency of epileptic seizures in children. While it also has been tried for weight loss , only short-term results have been studied, and the results have been mixed. We don't know if it works in the long term, nor whether it's safe.
What do you can eat in keto diet
OILS & FATS
Avocado oil, cacao butter, butter and ghee from grass-fed cows, krill oil, MCT oil, egg yolk from pasture-raised chickens, marrow and tallow from pasture-raised beef, sunflower lecithin and olive oil .
PROTEIN
Almonds, Eggs, Chicken Breast , Oats, Cottage Cheese, Greek Yogurt , Milk , Broccoli , Lean Beef , Tuna , Quinoa , Lentils , Ezekiel Bread , Pumpkin Seeds , Turkey Breast , Fish (All Types) , Shrimp , Brussels Sprouts , Peanuts .
VEGETABLES
Asparagus, avocado , broccoli, brussels sprouts, cauliflower, cabbage, celery, collards, cucumbers, endive, kale, kohlrabi, lettuce, olives, radish, spinach, summer squash, zucchini Artichokes, celery root, eggplant, garlic, green beans, jicama, leeks, okra, onion, parsnip, peppers, pumpkin, rhubarb, sweet potato, tomatillo, tomato, turnip, winter squash.
NUTS, SEEDS & LEGUMES
Grains, beans, nuts and seeds are all seeds. Rich in complex carbohydrates and fiber, they form the base of most healthy food pyramids. Yet grind grain into flour and suddenly you have a dangerous powder called “refined flour” that is supposed to be avoided like the plague. Gluten intolerance, soy, corn, and peanut allergies are on the rise.
ORGANIC FRUITS
Non-organic low-carb fruits
In general, the sugar content in fruits can quickly take you out of ketosis. Coconut and avocado are the exceptions, plus antioxidant-packed fresh berries in limited quantities.
Keto plan is going as follows:
1. 60–70% fat: Keto diets replace the calories that typically come from carbs with an increase in the percentage of calories coming from fat. But not all fat is created equal. Reach for healthy fats from high-quality plant and animal sources, such as olive oil and coconut oil as well as eggs, avocados, cheese, and fish.
2 . 20–30% protein: Following a keto diet requires eating an adequate amount of protein to supply your liver with amino acids, which help make new glucose for the cells and organs in your body that can't use ketones as fuel. Eating too much protein can suppress ketosis, but not consuming enough can lead to a loss in muscle mass.
3 . 5–10% carbs: On a keto diet , you’ll limit your net carb intake to 20 to 40 grams per day. To ensure you’re getting all of your required nutrients, especially fiber, it is important that the carbs you do eat come from vitamin and mineral-rich foundation vegetables.
5 of the Best Keto Drinks :
* Water. When in doubt, drink water. Don’t like drinking plain water? Try using water enhancers, infusing it with herbs, or adding some lemon juice.
* Coffee and Tea. Need a little energy boost or a hot beverage in the morning? Drink some tea or coffee. Just don’t add any sugar or order any fancy sugar-ridden drinks at your local coffee shop.
* Keto Smoothies. Even though fruit is generally high in carbs and not recommended on the ketogenic diet, you can still make delicious, low-carb smoothies. All you need is some low-carb produce like berries and spinach, natural flavorings, low-carb nut milk, and plenty of fat from avocados, egg yolks, MCT oil, and/or high-fat yogurt.
* Keto-Friendly Alcohol. Hard liquor, light beer, and unsweetened wines are some alcoholic beverages that you can enjoy on the ketogenic diet. Don’t forget, however, that alcohol is poisonous to the body, so it is best to consume these drinks in moderation.
* Diet Soda. Like soda, but without the sugar and the calories.
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