It seems like all we have heard this summer was “Keto.” Keto has become quite popular these days and for all the right reasons. The ketogenic diet plan involves low carbs, moderate protein, and high-fat levels.
The diet has been suggested by many doctors and registered dieticians for its unremarkable benefits and results. It helps improves type 2 diabetes and reduces excess body fat without having to starve yourself.
What Do You Need To Know About Ketogenic?
Keto is a similar version of low-carbs and Atkins diet plans. The low-carb and high-fat diet replaces your carb intake with healthy fats. The reduction of carbs in your diet puts your metabolism in a state of ketosis. During ketosis, your body starts to burn stored fat, turning the fat into ketone, which supplies energy to our brains.
Apart from fat loss, keto also reduces the levels of blood sugar and insulin. There are several other health benefits associated with the keto diet, which is why it is highly recommended.
Types of Keto Diet
Based on the intensity and your weight goal, you can try different versions of keto:
Standard Keto Diet (SKD) contains low levels of carbs, a moderate amount of protein, and a high-fat quantity. The ratio is 75% fats, 20% protein, and 5% carbs.
Cyclical Keto Diet (CKD) includes a higher amount of carbs. After every five days of SKD, you are allowed to have two high-carb days.
Targeted Keto Diet (TKD) allows you to add carbs before or after your workout sessions.
A high-protein keto diet is similar to SKD, but with more proteins. The ratio is 60% fats, 35% proteins, and only 5% carbs.
Who Shouldn’t Try Keto Diet Plan?
While it is a safe diet for most, it can be harmful to some. Three groups in specific should stay clear of ketogenic diet plans:
- If you need any medication or insulin for diabetes
- If you need medication to maintain your blood pressure
- If you are currently breast feeding
Foods to Eat During Ketosis
Before we move to do’s, let us explore how amazing and flexible keto can be. Products are readily available to create a mouthwatering keto diet plan in the UK. There are local shops that offer organic cheese, meat, butter, and other healthy options.
- Meat: Red meat, steak, ham, sausage, bacon, chicken, and turkey
- Fatty fish: Salmon, trout, tuna, and mackerel
- Eggs: Pastured or omega-3 whole eggs
- Butter and cream: Purchase grass-fed when possible
- Cheese: Organic and unprocessed cheddar, goat, cream, blue, and mozzarella cheese
- Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, and a variety of other seeds
- Oils: Healthy oils, including extra virgin olive oil, coconut oil, and avocado oil
- Low-carb vegetables: Most greens, tomatoes, onions, peppers, and others
- Condiments: Salt, pepper, herbs, and spices
Foods That Are a Big NO in Keto
Any food item that contains a high quantity of carbs should stay away from your mouth. Here is a list of all the food items you should avoid when following the keto diet plan:
Sugar: Soda, juice, smoothies, cake, ice cream, biscuits, or any other sugary item.
Grain or starch: Rice, pasta, brown sugar, cereal, or any other wheat-based food.
Fruits: All kinds of fruits, except small portions of berries.
Root vegetables: Potatoes, sweet potatoes, carrots, parsnips, and others.
Unhealthy fats: Limit vegetable oil, mayonnaise, or anything with unhealthy fats.
Sugar-free foods: These foods contain high levels of sugar alcohol, which can mess with your ketosis.
Condiments and sauces: These contain a high amount of sugar in it and should be avoided in keto.
Promote a Healthy Lifestyle with Keto Diet
Instead of making a 180 turn, we suggest that you start by trying low-carb diets first. It will regulate your body to burn fat before you altogether remove carbs from your diet. Also, in the beginning, don’t worry about the calorie count much and focus on keeping yourself full. A ketogenic diet is a great way to lose weight, reduce blood sugar and cholesterol levels. Be consistent and stick with it in the long run.