On the ketogenic diet, you eat the right kinds of food in the right amounts. When you get it right, this popular diet can trigger your body to start burning stored fat. This, along with daily exercise, helps you lose weight without having to do anything extreme.
Kim Kardashian and LeBron James have praised the ketogenic diet as a way to lose weight, so it gets a lot of attention. But what is it exactly, and does the science back up the hype about this popular way to keep the weight off?
The ketogenic, or “keto,” diet focuses on high-fat foods and limits carbs. In fact, a wellness dietitian at a top food delivery company said that about 60% to 80% of calories should come from fat. He also says that a real keto diet has only a small amount of protein and less than 50 grams of carbs a day.
The keto diet has been around for a long time, which is an interesting fact. In the 1920s, doctors started giving it to kids with epilepsy, and sometimes they still do. But it is becoming more popular now as a way to lose weight or fuel extreme endurance sports like triathlons and marathons.
The average American diet is made up of at least 50% carbohydrates, which the body turns into glucose. That glucose is used as fuel by your cells. But when you switch to a diet that is very high in fat and low in carbs, your body has to stop using glucose for energy and start using fatty acids and ketone bodies instead. This is called ketosis, which is where the name of the diet emerges from. Continue reading for more valuable information on the Keto diet and the benefits that come along with it.
Dietitians say that in addition to the food groups listed above, plain Greek yogurt, non-starchy and fibrous vegetables, oils, and small amounts of meats, eggs, and fish are also important parts of the keto diet.
Carbohydrates, like bread, baked goods, sweets, pasta, breakfast cereals, starchy vegetables like potatoes, sweet potatoes, corn, and peas, beans, fruit, and beer, must be eaten in very small amounts.
When you feel thirsty, grab a bottle of water or some sparkling water. Coffee and tea without sugar are also allowed. Try to drink less alcohol, and if you do, choose drinks with low carbs and soda water as a mixer.
The body needs two to three weeks on the diet to start burning fat (called ketosis). So, don’t expect instant results. Some studies have shown that following a ketogenic diet with low or very low carbs helps people lose weight. But in the long run, there isn’t much difference between a ketogenic diet and a diet with more carbs.
This diet is hard to stick to because it has a lot of rules. Most people won’t be able to do this for a long time. Also, it is not good for your overall health because it has a lot of saturated fat and not enough fruits, vegetables, and whole grains.
A trained athlete who eats a balanced diet with carbs can store about 2,500 calories of glucose, which is the best source of energy. But this athlete has about 40,000 calories of fat that he or she can use.
The idea is that if you switch to a high-fat diet, your body will learn to use fat for energy instead of carbs. Because there is a lot more fat available, endurance athletes like marathon runners and triathletes should be able to go for much longer.
Athletes and normal folk alike do need carbs to use along with fat as a source of energy. It can take anywhere from a few weeks to a few months for your body to switch from burning glucose to burning fat. This is something you have to do for a long time, but it will help you in the short term. Once you’ve gotten all the benefits you can from the Keto diet, it’s time to find a diet that, when combined with daily exercise, keeps you from gaining weight while giving your body the nutrients, vitamins, and minerals it needs to work at its best.
Sunbasket’s healthy meal delivery service focuses on high-quality, mostly organic meats, seafood, and fruit in easy-to-cook dishes. Many of these dishes are made to fit specific diets or dietary restrictions. Sunbasket meals are well-balanced and offer options for low-carb, gluten-free, vegan, vegetarian, pescatarian, keto, paleo, and Mediterranean diets.
Every week, this meal delivery service offers 15 to 18 dinner options. Many of them are interesting and easy to make, like shrimp paella, turkey-cranberry meatballs with roasted Brussels sprouts, or sweet potato with a black bean salad. You won’t be tempted by mashed potatoes or heavy sauces in the weekly meals, but on cheat day, you can choose a comfort food.
Pricing and subscriptions: