Ketogenic diet dates back to around 1900 as a treatment for epilepsy and has since become one of the most popular forms of diets. The Keto diet is a low carb diet, but what separates this diet from the many other types of diets, is that it does not require that you take any extreme measures to lose weight. Sure there are some regulations in your eating habits, but all in all, it won’t feel like a drastic change. The reason for this is that keto foods consist of many types of foods, both vegetables and meats, and does not require you to switch to an all-salad-diet.
What is the Keto Diet
The Keto diet, or Ketogenic diet, is the switching out sugar with fats. The body normally runs on sugar, or glucose, to generate energy, which the cells need to work. But when the body is deprived of sugar, it turns to the fat to generate energy, so that the body can function properly. This means that if you reduce your sugar intake, your body will start to break down the fat in your body.
By replacing sugary foods with more fatty food (healthy fat that is), your body will enter a state of ketosis, hence the name. Ketones are produced when the body starts to break down fat molecules in the body, which is then used for energy. This way, we are taking away the body’s main source of energy, making it go into survival mode. When we eat too much sugar, the body converts the excess sugar into fat, which is then stored in the body as fat, making us overweight.
Check out this 30 day Keto meal plan for beginners by Healthful Pursuit
Benefits of a Keto Diet
Here are some of the benefits of sticking to a keto diet and only eating keto foods.
The main reason people start a diet is to lose weight, and many people have had great results from the keto diet. As you keep sugar out of your diet, you force your body to break down fat to generate energy. This cause a natural reduction in your body fat, making you lose weight, without having to do much.
The key to diabetes management is to reduce the daily sugar intake as the insulin won’t be able to break down the sugar properly. High carb foods cause major spikes in our blood sugar levels, overstimulating the insulin production. This can slowly destroy this response over time, making it more and more difficult for the body to keep, up and can cause insulin resistance. Sticking to a low carb diet, can greatly help keep the sugar levels down, and keep the diabetes under control. Do consult your doctor about the appropriate diet for your individual situation.
Reducing Risk of Cardiovascular Disease
Even though the Keto diet is high on fat, it is still able to lowering triglycerides in the blood streams. It has been shown to lower the amount of LDL (Low density lipoproteins), which is the bad and dangerous cholesterol. At the same time, it is able to increase the amount of HDL (High Density Lipoproteins), which is the good and healthy cholesterol. This reduces the risk of getting cardiovascular diseases and strokes.
What Are Some Keto Foods
Since the Keto diet is a low carb diet that focuses on replacing sugar with healthy fat, keto foods are not that different from a normal home cooked meal, just low on sugar and starch. So here is a keto foods list to help you on your way.
Things to Eat on a Keto Diet
- Above ground veggies or leafy green
- Fish (both fatty and non-fatty)
- Poultry (chicken, duck, pheasant and turkey)
- Grass-fed meat (beef, lamb and pork)
- Low carb products
- Hard cheese
- Whipped cream
- Olive oil
- Coconut oil
Foods to Stay Away From on a Keto Diet
Here are some of the keto foods to stay away from or greatly reduce when you are on a keto diet.
- Processed foods
- White bread
- White pasta
- Large sugary fruits
Limited Intake of
- Dairy products
- Oils and fat
Need More Guidance?
So where to go from here? Check out the 30 day keto meal plan by Healthful Pursuit… a complete beginners guide to keto dieting! (affiliate link)