Is the Keto Diet for You?
What exactly is the keto diet?
A ketogenic diet is essentially a very strict high-fat, moderate-protein and low-carb diet. When you cut down on your carbohydrate intake, your body eventually enters a state known as ketosis.
When you reach ketosis, your body burns fat instead of carbohydrates from food, and produces ketones, which are acids your body can use as fuel. This is very much an individualised process. However, and some people will need a more restricted diet than others to begin producing sufficient ketones.
The keto diet involves cutting out foods like bread, pasta, rice and sugar, so you take in less than 50g of carbohydrates per day. The standard keto diet is usually made up of 55 – 60% fat, 30 – 35% protein and 5 – 10% carbohydrates.
Why is the keto diet so popular?
The keto diet is generally regarded as a more sustainable weight loss plan as fats and protein are known to increase satiety levels, keeping you feeling full and satisfied for a longer period of time.
Ketones provide an alternative fuel for your body หากคุณสนใจเล่นพนันออนไลน์ที่ดีที่สุด สามารถสมัครสมาชิก UFABET ได้ที่นี่ พร้อมรับโปรโมชั่นพิเศษสำหรับสมาชิกใหม่ and brain functions, without making you feel like you’re starving yourself. This way, you don’t experience the increase in ghrelin, the ‘hunger hormone’ that signals your brain to eat, so the diet is easier to maintain.
Foods to eat on a ketogenic diet
If you follow the basic principles of the diet, you will be eating mostly fats and some proteins, such as:
Nuts and seeds
Nuts and seeds are high in fat, low in carbs and have a moderate amount of protein. They are also high in fibre and magnesium. Regular nut consumption is associated with a reduced risk of heart disease and certain cancers. While all nuts and seeds are generally low in carbs, there is a variation between the different types. The following lists the net carb (carbs that are absorbed by the body) counts of 1 serving (28 grams) of some commonly enjoyed nuts and seeds:
- Almonds: 2g
- Brazil nuts: 1g
- Cashews: 8g
- Macadamia nuts: 2g
- Pecans: 2g
- Pistachios: 5g
- Walnuts: 2g
- Chia seeds: 1g
- Flaxseeds: 0g
- Pumpkin seeds: 3g
- Sesame seeds: 3g
Avocado
Avocados are one of the best keto diet foods to choose. They are low in carbs but full of other nutrients. One-half of a medium avocado contains 9 grams of total carbs, of which 7 grams are fibre. They are also high in potassium which help in blood pressure control and ensures proper function of the muscles and nerves. However, people with existing kidney and heart problems should limit foods high in potassium.
Olive and coconut oils
Olive and coconut oils are particularly preferred in the keto diet owing to their unique properties.
Coconut oil contains medium-chain triglycerides (MCTs) that are directly taken up by the liver and converted to ketones. Coconut oil contains no carbohydrates and is low in fat.
Olive oil is rich in oleic acid, a monounsaturated fat that helps to reduce bad LDL blood cholesterol, and vitamin E. Extra-virgin olive oil is also high in phenols, a type of antioxidants that also protect the heart by decreasing inflammation and improving artery function. Olive oil is a pure fat source; it contains 14 grams of fat per tablespoon and no carbs.