What does the word keto mean?
The body can run on two different fuels. One is sugar from carbohydrates in the food we eat and that’s what most people today primarily use. Let’s say if they’re eating bread, pasta, rice, potatoes etc. The other fuel is fat.
The keto diet is a very low-carb diet. So low in carbs that the body has to switch to mainly using fat for fuel. For example from real foods like eggs, meat, avocados, butter, olive oil, nuts, etc. Even the brain can become fueled by fat.
When the body is out of sugar, fat is converted in the liver into energy molecules called ketones that fuel the brain. And the diet that results in this is called ketogenic, meaning it produces ketones. And that’s why the diet is called the keto diet.
Being fueled mostly by fat, a state called “ketosis”, has many benefits including that you become a fat-burning machine. It’s perfect for weight loss without hunger burning fat 24/7 even when you’re sleeping. Because it gives you tons of energy, you’ll basically never run out. Why the keto diet has become super popular in the last few years is actually not entirely new.
The foundation of keto is something old that you’ve heard about a million times. It’s a strict low-carb diet, it’s a gluten-free diet, it’s similar to the paleo diet and it’s very close to the old and well-known Atkins diet. The basic idea is super simple and based on real foods.
You simply avoid most carbohydrates like sugar, processed junk food, bread, pasta, rice etc. And instead, you eat meat, fish, eggs, vegetables and natural fats like butter.
What is different with keto?
Keto is a supercharged version of an old idea. Similar diets have been tried for decades, even centuries. These similar diets keep returning more popular than ever because they work. And this could have an evolutionary explanation as our ancestors did not eat refined carbohydrates or sugar like we do today, so our bodies may not be adapted to those foods.
Modern science proves that it works. On a keto diet, most people can lose excess weight without hunger and a number of health issues tend to improve. Most importantly a keto diet is not just used as a temporary fix. Many people enjoy it as a long-term lifestyle. Not just for weight loss, but for long-term health and well-being and staying fit year-round.
Many people feel energized, full of mental clarity and have stable blood sugar levels. Most of the hunger disappears, cravings for sweets foods are reduced, so there’s no need to snack all the time anymore.
People save time by being happy with fewer meals. They eat delicious food whenever they’re hungry and there’s not even any need to count calories. Most people feel so satiated on keto that they can eat when they’re hungry and still eat less and lose excess weight.
They don’t even have to exercise. Now, of course, some exercise is good for you for health and feeling your best, but it’s not required for weight loss and certainly not on keto.
Minor Side effects when starting keto diet include: Constipation, heart palpitation, bad breathe, keto flu, reduced physical performance and leg cramps etc.
15 Keto Diet Food List
Many types of seafood are very low in carbs. Salmon, Oysters, Rainbow Trout, Sardines, Atlantic Mackerel, clams, Lobster, Crab, shrimp etc. are a good source of omega fat helps to reduce the bad cholesterol level in body and aids weight loss.
The net carbs in non-starchy vegetables range from 1-8 grams per cup. Vegetables contain Green Leafy Vegetables, Red and Orange Vegetables, Other Nonstarchy vegetables. One can eat non-starchy vegetable more than starchy vegetables results more calories.
Cheese is rich in protein, calcium and beneficial fatty acids, yet contains a minimal amount of carbs.
Avocados contain 2 grams of net carbs per serving and are rich in fiber and several nutrients, including potassium.
Meat and poultry do not contain carbs and are rich in high-quality protein and several nutrients.
Eggs contain less than 1 gram of carbs each and can help keep you full for hours. Egg white is a great source of protein and egg yolk contains fat.
Coconut oil is rich in MCTs (Medium Chain Triglycerides), which can increase Ketone production.
Both Plain Greek Yogurt and Cottage Cheese contain 5 grams of carbs per serving. One of the best probiotics to improve liver function and heals liver from several toxins.
Extra virgin olive oil is high in heart-healthy monosaturated fats and antioxidants. Daily intake of olive oil moderation will improve your skin tone and weight loss.
Nuts and seeds are heart healthy and high in fiber and may lead to healthier aging. They provide 0-8 grams of net carbs per serving.
They provide 5-8 grams of carbs per 3.5 ounces serving. Berries are the great source of vitamins and proteins helps cut fat and reduce bad cholestrol level in body.
Butter and cream are nearly carb free and appear to have a beneficial effect on heart health when consumed in moderation.
Shirataki noodles contain less than 1 gram of carbs per serving. Their vicious fiber slows down the movement of food through your digestive tract which promotes fullness and stable blood sugar levels.
They contain 1 gram of net carbs per ounce. Olives are good for your heart and prevent diseases like colon cancer. Eating olives will improve your HDL cholesterol level in body
Unsweetened coffee and tea like black coffee without sugar, helps to reduce the risk of many cardiovascular diseases and decrease cholesterol level and detox your body too.