K – Beginners Guide to Keto Diet #BlogChatterA2Z

Beginners Guide to Keto Diet

What is the first thing that comes to your mind when I say ‘Keto Diet?’

A keto or ketogenic diet is known to be the new low-carb, moderate protein, high -fat diet that helps you burn fat more effectively^. More and more people are opting for ketogenic foods because it lets us eat scrumptious meat, dairy, eggs, and moderate veggies while avoiding carbs and sugar.

This type of Keto diet is also recommended by many doctors world over.

More on Keto Diet

So, like I mentioned a ketogenic diet is a high-fat and low-carb diet. While you take it on, you’ll have to replace starchy breads and sugary cereals with more protein rich foods and good fats. Some times people opt for the keto lifestyle to treat health conditions like arthritis, diabetes, and chronic inflammation. The Keto diet’s works because of ketosis — it is a metabolic process where the body uses fat instead of carbs for energy.

Besides the health benefits of losing weight keto diet also provides

• Prolonged  energy levels
• A reduced level of sugar cravings
• Clarity in thought 
• The feeling of fullness
• Reduction of inflammation

Keto-Friendly Carbs

The main aspect of a keto diet is to lower your carb intake to just 20–40 grams per day to achieve ketosis. But ensuring that you intake the vitamins, minerals, and fiber your body needs, it is important that the carbs you eat come from healthier, non-starchy sources. The key is to eat plenty of whole foods that helps you stay fuller longer and prevents sugar cravings.

 Low carb vegetables

Following are some of the favorite keto friendly low carb vegetables that can be included in a Keto diet.

• Asparagus
• Broccoli
• Brussels sprouts
• Cabbage/cauliflower
• Cauliflower
• Celery/Zucchini
• Cucumber
• Green beans
• Kale/spinach

Low carb fruits

There are a few fruits only that can be added to a keto  diet. Fruits low in sugar and carbs like blackberries, blueberries, coconut, lemons, raspberries, tomatoes.

Keto-Friendly Protein

Protein should make up 20-30% of your diet. A proper balance of protein should be maintained while on a low carb diet. This is  important in protecting muscle mass and supplying the liver with enough amino acids to make new glucose for the cells and organs in your body that can’t use ketones as fuel.

Meat, Poultry, and Eggs

Meats and poultry are best suited for a keto-friendly diet as they are excellent sources of protein and good fats. You need to get your protein from a variety of different sources and must get three servings of protein each day. Eggs are the best source of protein as well as vitamin A and antioxidants.

• Bacon/pork
• Beef/ham
• Eggs
• Ham
• Lamb/mutton
• Chicken

Fish and Shellfish

River Fish and shellfish are rich in protein too. They also provide the body its needed Omega-3 fatty acids, and healthy fats. You can include the following seafood in your diet.

• Crabmeat
• Prawns/Shrimp
• Tuna
• Lobster
• Mackerel
• Mussels
• Oysters
• Salmon
• Sardines

Other foods you can Consume in Keto Diet

And if the above list of items is not in your list of items you can eat because of its non-vegetarian nature, don’t worry at all. There is a list of other dairy and full-fat food items you can include in your diet. Like cheese (cheddar, Feta, Mozzarella, cottage cheese, goat cheese, Parmesan) Greek Yogurt and Cream Cheese in moderation are permissible in the diet. Seeds like flax, sunflower, and chia are also a great source of fiber. You can intake cashews, pine nuts, almonds, and pistachios in moderation, as they have a higher carb count. 

How Will a Keto Diet help to lose weight

When we replace carbs with fats, that will cause acids called ketones to build up in your body. The aim is to force the body to get its fuel from fat, rather than carbs. Since you begin to burn more fat for fuel, ketogenic diets make losing more body fat much easier. A ketogenic diet minimizes carb intake making insulin levels very low, limiting the calories that can be stored in your fat cells.

This was my post for letter K – Beginners Guide to Keto Diet BlogchatterA2Z Challenge 2020. You can view my post on letter J – Joys and Benefits of Traveling