We bet you have been hearing from your friends or family or watching it all over the internet about this. Keto diets are becoming more popular each day, but what are they really? A ketogenic diet is based on a low-carb, high-fat diet that is supposed to offer you lots of benefits to your health such as reductions in blood sugar and insulin levels.
Keto diets can help you lose weight by putting your body in a metabolic state called ketosis. Ketosis means that your body will start producing ketones bodies out of fat and use them as energy instead of carbs since your carb ingestion will reduce. Fat is also turn into ketones for the liver which can supply energy for the brain.
There are several types of keto diets you might start following, but the main ones are listed right here for you.
Standard keto diets or SKD
You should consume very low carbohydrates, moderate protein and high fat. It typically goes in a ration of 5% for carbs, 20% of protein and 75% of fat.
Cyclical keto diets or CDK
This diet requires a higher carbohydrate doses by making five ketogenic days followed by two high carb ingest days.
Targeted keto diets or TKD
This diet allows you to have carb around your usual workouts.
High-protein keto diets
As the name says you should include a lot more protein but follow a similar pattern to the SKD. The ratios for this diet should be 60% fat, 35% protein and 5% carbs.
If you are planning on starting a keto diet…
We recommend you first to visit a specialist that can gives you the correct guidance on the matter. And if your nutritionist gives you a specific keto diet the best thing you should do is stick to the plan they give you if you want to start seeing the results. People that have gone through this type of diet affirm that you can have a rebound if you don’t follow it correctly. It can also be contragrediently for people that have a medical condition that’s why you should always consult whatever you are planning on eating or dieting with to a nutritionist or specialist in the subject. Complement the diet with a lot of exercise that match well with your preparation and condition.
On the other hand…
If you are already on a ketogenic diet, we know sometimes it might seem hard to find nutritious foods that fit into the lifestyle. That’s why we have some foods to recommend you to add variety to your menu! When we talk about seafood we usually think of fish, but there’s so much you can try! Add clams, squid, oysters or mussels, all in the correct amount, to your ketogenic diet to have more variety. Eggs are also a great implementation to your new lifestyle. You can make lots of meals that include eggs either for breakfast, dinner or lunch.
Think of also adding some avocado to improve the healthy cholesterol in your body, you can consume it fresh or in oil form to prepare more meals. Coconut oil is also going to become one of your main allies while cooking. Coconut oil is full of healthy properties such as MCTs which increase ketone and will add a savoring flavor to your cooking. Change your snack time by adding some nuts or seed which are high in fat and low in carbs. Some nuts you can add to your snack time include almonds, pistachios, pecans, pumpkin seeds or chia seeds.