What is Keto Diet?
The ketogenic diet or keto diet, for short is a low-carb, high-fat diet that offers many health benefits.
It involves drastically reducing carbohydrate intake and replacing it with fat.
This reduction in carbs puts your body into a metabolic state called ketosis.
When this happens, your body becomes incredibly efficient at burning fat for energy, it also turns fat into ketones in the liver, which can supply energy for the brain.
In fact, over 50 studies show that this type of diet can help you lose weight and improve your health.
Weight loss effects of Keto Diet
On the ketogenic diet, your carbohydrate intake is kept very low. so when those carbs aren’t present, your body must use another form of energy to keep things ticking.
That’s where fats come in.
In the absence of carbs, the liver takes fatty acids in the body and converts them to ketone bodies, also known as ketones, as an energy source.
This means that your body's main source of energy is fat, and it is constantly being burned, that means that you constantly lose weight.
One of the most important benefits of keto diet is the fact that it reduces your appetite.
Many people lose their motivation for weight loss because they constantly feel hungry while they are following some diet plan, this is not the case with keto diet because the fats you eat make you feel full for the longer period of time than carbs.
With keto diet you lose weight faster in the beginning, this is because low-carb diets act to rid excess water from your body, lowering insulin levels and leading to rapid weight loss in the first week or two.
Other health benefits of Keto Diet
Drastic drop of Triglycerides level in your blood, molecules that increase risk of hart diesease.
Increased Levels of 'Good' HDL Cholesterol.
Improved 'Bad' LDL Cholesterol Levels.
Reduced Blood Sugar and Insulin Levels, helps in fight against diabetes.
Lower Blood Pressure.
Therapeutic for Several Brain Disorders, Keto diet is used for decades for treating epilepsy in children who don't respond to drug treatment, Alzheimer's disease and many others.
What to eat?
Eggs: Pastured, organic whole eggs make the best choice.
Poultry: Chicken and turkey.
Fatty fish: Wild-caught salmon, herring and mackerel.
Meat: Grass-fed beef, venison, pork, organ meats and bison.
Full-fat dairy: Yogurt, butter and cream.
Full- fat cheese: Cheddar, mozzarella, brie, goat cheese and cream cheese.
Nuts and seeds: Macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts and flaxseeds.
Nut butter: Natural peanut, almond and cashew butters.
Healthy fats: Coconut oil, olive oil, avocado oil, coconut butter and sesame oil.
Avocados: Whole avocados can be added to almost any meal or snack.
Non-starchy vegetables: Greens, broccoli, tomatoes, mushrooms and peppers.
Condiments: Salt, pepper, vinegar, lemon juice, fresh herbs and spices.
What not to eat?
Bread and baked goods: White bread, whole-wheat bread, crackers, cookies, doughnuts and rolls.
Sweets and sugary foods: Sugar, ice cream, candy, maple syrup, agave syrup and coconut sugar.
Sweetened beverages: Soda, juice, sweetened teas and sports drinks.
Pasta: Spaghetti and noodles.
Grains and grain products: Wheat, rice, oats, breakfast cereals and tortillas.
Starchy vegetables: Potatoes, sweet potatoes, butternut squash, corn, peas and pumpkin.
Beans and legumes: Black beans, chickpeas, lentils and kidney beans.
Fruit: Citrus, grapes, bananas and pineapple.
High-carb sauces: Barbecue sauce, sugary salad dressings and dipping sauces.
Certain alcoholic beverages: Beer and sugary mixed drinks.
People take ketone supplements along with a ketogenic diet, especially when first beginning the diet, this reduces the time it takes to reach ketosis and lessens the unpleasant effects that may come from transitioning from a standard, higher-carb diet to a ketogenic one.
Read more about Ketosis Adanced here.
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