What Is The Keto Diet Used For
At first, the keto diet was primarily used as a way to help people with seizures. Over time, experts applied the benefits to several other health conditions, including:
- Cognitive and memory improvement
The keto diet has been highly effective for certain conditions, especially type 2 diabetes. One study looked at the before-and-after keto diet results for 349 adults with type 2 diabetes over a period of 1 year. It reversed diabetes in about 60% of the participants. The keto diet also helped many of those in the study to lower their dependence on prescription insulin drugs.
If you have a health condition, it’s best to talk to your doctor before you start the keto diet.
What Is The Keto Diet
The keto diet can be described in many different ways, but the most common definition is that it is a high-fat, low-carb, low-to-moderate protein diet. However, if you dont know what phrases like high-fat and low-carb mean it is difficult to understand what eating keto actually looks like.
The simplest way Ive found to conceptualize the keto diet is this: If you restrict carbs to the point that you enter and sustain ketosis, you are on keto.
Ketosis is a metabolic state in which your body is consistently using and burning a highly efficient alternative fuel called ketones. To produce ketones and enter ketosis, we must continually trigger a process in the liver called ketogenesis. The healthiest way to do this is by limiting carb consumption more than any other low carb diet.
This is why this version of the low carb diet is called the ketogenic diet Its primary objective is to limit carbs to the point that you stimulate ketogenesis and enter nutritional ketosis.
If youre not promoting ketone production and maintaining ketosis, then you are technically not on the keto diet. However, this begs the question: Is undergoing such a massive shift in your diet so that you can be in ketosis worth it?
Get The Bulk Of Your Calories From Homemade Keto Meals
Now that you know why keto works, what keto foods to eat, and what to expect, lets figure out exactly what you are going to eat.
The best way to find out is by looking at the hundreds of keto recipes that we have on our website.
To see what you can have for breakfast, .
What about keto dinner? Heres Here are our dinner recipes.
Feel free to have one of our delicious keto sides with your dinner as well.
And dont forget to make your meal even better with some keto-friendly condiments.
To finish off your meal with something sweet, we have plenty of keto desserts as well.
But before you get the ingredients to make these delicious recipes, make sure you implement the next tip in this article.
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Try Bulletproof Coffee Its One Of The Best Keto
Made by mixing coconut oil and butter into your coffee, this drink will help keep your hunger at bay, giving you time to plan your next meal, advises Mancinelli.
Just note that coconut oil has the potential to send LDL, or bad, cholesterol levels soaring, so if you have heart disease or are at an increased risk for it because of family or personal health history, youll likely want to avoid this drink. To be on the safe side, check with your doctor.
Successful Keto Dieters Dont Make Excuses To Eat Off
Eating unhealthy food should not be used as a reward or consolation prize. I often hear statements like, I had a bad day, so I deserve this, or I have been really good, so I earned this. The problem is, this turns into every day. If you want to eat something off-plan, then make a conscious decision to do it, but dont make excuses!
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What To Eat And Drink:
- Fats: butter, coconut oil, avocado oil, olive oil, ghee, bacon fat
- Meats: beef, fish, poultry, eggs, lamb, pork
- Full-fat dairy: heavy cream, sour cream, cheese, low-carb yogurt, cottage cheese
- Nuts and seeds: macadamias, walnuts, almonds, pecans, sunflower seeds, pumpkin seeds
- Berries and avocado: all types of berries
- Non-starchy vegetables: all leafy greens and cruciferous I personally do not count these as part of my carbohydrates
- Sweeteners: Stevia, monk fruit, erythritol, allulose avoid artificial when possible like sucralose and aspartame
- Fluids: water, coffee, tea
What Is A Low Carb Diet Plan
A low carb diet plan is a way of eating that is high in fat, moderate in protein and low in carbohydrates. It ends the rollercoaster of blood sugar spikes and crashes, allowing the body to burn fat.
There are different variations of low carbohydrate diets. The keto diet plan is a special type of low carb diet, with added characteristics. Optimal carb intake will vary depending on your insulin tolerance and activity level, but on average, these are the common numbers of carbs:
- Keto diet Under 20g net carbs per day
- Low carb diet Under 50g net carbs per day
- Moderate low carb diet Under 100g net carbs per day
Some people opt to count carbs diligently and some choose to simply focus on eat low carb or keto foods. For comparison, according to the Dietary Guidelines For Americans, a Standard American diet contains between 225 and 325 grams of carbohydrates per day.
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Adapt The Diet If You Want To Gain Muscle At The Same Time
Depending on your goals, you may be coming into the keto diet hoping to also be able to build some muscle and tone. But to acheive this you need to make a few tweaks to the diet to avoid disappointment.
The ketogenic diet can help you build muscles. However, you may also benefit from the targeted ketogenic diet on your workout days.
The idea behind TKD is to up your carb intake before exercising and reap its benefits without compromising on ketosis.
If you wish to practice it, consume 25-40 grams of healthy carbs about half an hour before you start working out. Some people may get out of ketosis for a few hours, but the high-intensity training session will help get back in faster.
You can also speed up the process further by having your dinner early and skipping breakfast the next morning.
Check out our guide to working out on the keto diet for more advice on building muscle or doing athletic activity on low carb diets.
How To Buy Ketocharge Diet
If you want to get started using KetoCharge Diet the best you can do is to buy KetoCharge directly from the manufacturer. Doing so will give you some great discounts when buying in bulk. And remember, buying directly means you will have better access to qualified customer support who are dealing with KetoCharge, all day long.
Remember, the price of one bottle of KetoCharge is USD 59.94 including free shipping. However, you can get significant savings and pay as little as USD 29.6o per bottle and still get free shipping.
To learn a lot more about KetoCharge and how to get started, click on the link below.
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Starting The Keto Diet Made Easier: 7 Research Backed Keto Tips
Have you seen the results of friends or family got you intrigued to start the keto diet? If youre about to start then check out these 7 Keto Tips.
Youve just taken the step to pursue a lifestyle that can have a huge positive impact on your overall health and wellbeing.
This quick guide will walk you through some of the powerful tips to follow when starting the ketogenic diet. For a more comprehensive guide on the basics of keto check out our keto guide for beginners.
Once youve finished this article, dont forget to read our guide on how to do keto on a budget to do the diet without breaking the bank.
How To Become Successful With The Keto Diet If You Just Love Carbs
There is no doubt about it! The Keto diet is one of the most popular weight-loss diets available. It delivers useful results on a faster scale than most other weight-loss diets out there.
But, there are a couple of downsides to the Keto diet! First, it can be quite challenging to manage, especially if you dont have any experience using this type of diet. Second, it can be challenging to maintain a keto state if you are like me, a carb lover!
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Start On A Weekend And Meal Prep
A lot of people prefer to start the keto diet on a weekend because it gives them more freedom and time to prepare for it. You can use it to buy your keto groceries and start cooking some meals in large batches to last for at least 3-4 days.
Four benefits of meal prepping:
- It saves you from wasting time thinking about what to cook.
- Reduces the temptations to cheat.
- It helps you get your portion sizes and macros right.
- More time to focus on other things.
One study found that meal prepping was associated with the consumption of high-quality foods and reduced risk of being overweight or obese .
Starting on a weekend will also make it easier to deal with keto flu symptoms if and when you experience them.
We have tons of great recipes here at I Eat Keto, but Id recommend starting with these cheap keto recipes for some easy to prepare meals that can be made in advance.
How To Start A Keto Diet: 5 Essential Steps For Beginners
EMMIE SATRAZEMIS, RD, CSSD November 30, 2019
Thinking about starting a keto diet and wondering if it is the right fit for you, or how to go about it? Here are the basics, along with expert tips and everything else you need to know to begin a keto meal plan, keep your nutrition in check, and get real results.
Get started on your new keto diet like a pro with the comprehensive keto meal prep toolkit for free. Complete with keto food lists, custom macro calculations, and meal planning templates!
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What Is Ketosis And What Is The Ketogenic Diet
We already have a much more comprehensive article on all the basics of the ketogenic diet here. So, if youre new to the concept of ketosis and the keto diet, please read that first.
Basically, when we eat lots of carbohydrates, most of it will be turned into glucose and our bodies will use that glucose for energy. The excess glucose will get stored as glycogen and as fat . However, our cells can also use fat for energy instead of glucose. And if youre interested in losing weight, then youll want to know how to get your body to burn up fat and avoid storing fat. Thats where the ketogenic diet comes in.
Again, this is a really brief and simplified explanation of ketosis and the ketogenic diet as this article focuses on beginning a ketogenic diet. Please read the article I linked to above for more general information about keto. If you are still longing for more, listen to our podcast with Lisa MarcAurele on simplifying keto.
Talk To Your Family About Your Weight Loss Goals On The Diet
Tell them your plan. You may not be able to eat what theyre eating during family mealtimes, so you’ll want to prepare them for what your new habits will look like. Because this diet is often done only short term , you can assure them that it’s temporary.
If you get pushback, announce: Ive done my research, Ive figured out its safe, and I really want to try this, recommends Mancinelli. They dont have to like what youre doing, but it does help if they have your back. In a study published in September 2014 research in Obesity, having the support of friends and coworkers helped dieters more successfully lose weight and maintain that loss over a two-year period. It also cant hurt if everyone knows your goals on a keto diet so theyre less likely to push office treats or suggest splitting a side of fries when you’re out to dinner.
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The #1 Reason Why Youre Not In Ketosis Yet
If you tried all of the above methods and still havent entered ketosis, these most common underlying cause is excess carbs.
Carbs can creep up in your daily diet and prevent you from or knock you out of ketosis and this tends to be most common reason new keto-ers feel theyre doing everything right and still not enter ketosis.
Hidden carbs can from:
- Restaurant meals. For example, most sauces have sugar in them.
- Healthy snacks. Most snacks, even those considered low carb, have cheap ingredients and syrups that raise your blood sugar and kick you out of ketosis.
- Too many nuts. Nuts are a perfect keto snack, but some of them are higher in carbs than others. Eating handfuls of nuts without measuring can take you over your car limit.
Your Cravings Will Be Intense
During my short stint on the keto diet, my cravings were intense. And they never really stopped. I craved carb-rich foods I love like French fries, fruit and warm bread, but I also craved things that I don’t really even like or eat regularly . I can’t explain this phenomenon, but I blame it on quitting carbs and sugar cold turkey. Plus, restricting foods can make you crave them more. So dreaming of carbs made sense, since I wasn’t really eating them on the keto diet. I even tried to make low-carb versions of my favorite foods, but they just weren’t the samezoodles will never be pasta and cauliflower will never be bread .
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Burn Extra Calories With These Simple Everyday Movement Hacks
Exercise is an important part of the equation, but you can also increase fat burning and support your wellbeing by simply upping your daily movement quota.
A few easy ways to do this include:
- Walking to work
- Taking the stairs whenever possible
- Opting for a standing desk
- Taking regular movement breaks
- Suggesting walking meetings
Fitness devices like Fitbits or Garmins can come in handy to track your daily activity levels, and they integrate seamlessly into the Carb Manager app.
Food To Avoid On A Low Carb Diet Plan
Regardless of what low carb diet plan you choose, you should try to avoid as much as possible:
- Anything with white or wheat flour
- High-sugar fruits and fruit juice
- Anything with added sugars
- Starches like potatoes
When first getting started, you should also avoid too many keto desserts as well as low carb sweeteners. I find it easier to remove sugar without them. But if you need something sweet, use sweetened foods in moderation.
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Keto Diet: Tips For Beginners To Easily Get Into Ketosis
Following the keto diet can be especially difficult for people who have just started with it. To successfullly follow the keto diet and get results from it, the body needs to enter a state of ketosis. Ketosis is a process which occurs when the body burns fat for energy, instead of carbs. In the process of burning fats, it makes ketosis, which it uses for fuel.
Here are some tips that can help you:
Troubleshooting For Step : Hidden Carbs And Keto
When you start restricting carbs, youll notice that so many of your favorite foods come with added sugars and carbs. These foods can quickly kick you out of ketosis and turn your keto diet into a lackluster low carb diet.
To ensure that you are keeping your carbs as low as possible, use these strategies:
- Read labels carefully. Anything that comes in a package may be filled with hidden carbs. Make sure the ingredients label doesnt have any ingredients like maltodextrin, dextrose, sugar, cane syrup, starch, etc. because these ingredients can increase blood sugar levels and impair ketone production.
- Use keto friendly sweeteners and flours. Sugar and flour are hard to eliminate for the diet completely, but it is possible if you know what to replace them with. For more info on keto-friendly sweeteners that you can use, check out our guide to sweeteners. And if you are looking for keto-friendly baking ingredients, read through our guide to keto flours.
- Eat keto versions of your favorite carb-rich foods. Just because you are eating keto foods doesnt mean you have to cut out pizza, pasta, desserts, and sweets. All you have to do is make sure they are keto-friendly. Check out these recipe round-ups for some delicious keto-friendly versions of foods that are usually loaded with carbs:
- The 10 Best Keto Pizza Recipes
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Three Rules For A Ketogenic Meal Plan
Here are 3 simple examples of keto meals you should plan to eat to kickstart your Keto journey in week 1: