Everything About the Keto Diet Explained
Losing weight can be challenging since you have to start watching what you eat. You also need to lessen your calories intake. It can cause you to end up hungry all the time. That will make you get tired of your diet and just give up. But there's one diet that you can do without feeling deprived and that is the keto diet.
The keto diet will help you lose weight easier than other fad diets around. It's a low-carb, high protein, and high-fat diet. This will force your body to burn fat faster. The best part of this diet is that you can still eat tasty foods. All you have to do is just make sure that they are high-fat and low-carbs.
What Does "Keto" Means
Keto is the short term for ketogenic which refers to a diet that is high in fat but low on carbs. Originally, it's a medical diet for epileptic children. But its popularity increased when the keto diet was proven to be effective for weight loss. It's more known as an effective diet for those who are having a hard time losing weight.
Keto also means ketosis which is a state when the body burns fat instead of carbohydrates. That's why consuming less fat is a critical part of the keto diet. It's the only way that your body will burn fat first if you don't have enough carbs to burn. It will make you lose weight when you achieve the state of ketosis.
What to Eat On a Keto Diet
The Keto diet for beginners is not complicated compared to other diets around. Although it can be quite tricky what to eat when you're on a keto diet. That's why you need to have a keto diet food list to guide you. Don't worry, you will get used to it as you go along.
So what should be on your keto diet food list?
- Seafood is generally safe for this type of diet since they are low in carb.
- You can also have cheese, low-carb vegetables, avocado, and nuts.
- Eggs, chicken, and meat are also considered staples for the keto diet.
- You can also add coconut oil, olive oil, berries, and many more.
What Not to Eat On a Keto Diet
The keto diet plan seems to have a lot of tasty foods that you are allowed to consume. But since it's a diet plan, there is also some food that you should not include on your grocery list. These are the foods that have high carbs content. So make sure to eliminate them from your list next time you go to the supermarket.
Here is the loss of not eating foods:
- Grains: oatmeal, wheat grains, whole wheat flour, rice, quinoa rye, barley, and corn.
- Fruits: apples, grapes, bananas, dates, mangoes, peaches, pineapples, raisins, and pears.
- Vegetables: potatoes, sweet potatoes, corn, peas, carrots, and yam.
- Legumes and Beans: black beans, green beans, lima beans, lentils, kidney beans, and green peas.
What to Drink
Aside from food, drinks can also trick you into consuming more carbs than you think. You can't stick with water all the time. There are days that you want to have a variety of drinks. But don't worry because there are many key drinks that you can try these days. There are many products these days that are keto-friendly. Due to the popularity of this diet, you can easily find them around. Here are some beverage options if you're on the keto diet:
- Tea, coffee, and herbal tea.
- Soda, sparkling water, low-carb juices, sports drinks, and energy drinks.
- Opt for low carb and no-sugar versions.
- Look for products that use stevia instead of artificial sweeteners.
What Not to Drink
Many drinks around us are high in sugar and carbs. That's why you need to stop drinking them if you don't want to get kicked out from ketosis. It can sabotage your way to achieve that figure you have been dreaming of. Look on this list and make sure to remember that you should stop drinking them.
- Avoid Drinking
It can be hard to break the habit since sugary drinks can be addicting. Cola, soda, margarita, fruit beer, protein shakes, vitamin water, lemonade, energy drinks, iced tea, frappuccinos.
- Don't Add In Your Drinks
Make sure to also avoid having these added to your drinks: Low-fat milkshake, toned milk, low-fat butter, condensed milk, and low-fat cream. Remember that in the keto diet, you need to consume more fats than carbs.
Carb Blockers - White Kidney Bean and Keto Diet
If you're just starting with the keto diet, you need to get used to keto-friendly foods. Although your body may crave more carbs during the process, you have to be careful not to be swayed by temptations. Just look for the alternatives or even make your keto dishes.
But what if you can have a cheat day without getting out of ketosis? There's an easy way out from this dilemma and the solution is to take carb blockers. It's a natural diet supplement that you can use to block the carbs from getting absorbed by your body.
Carb blockers are made from white bean kidney extract. It will help you to enjoy eating carbs without absorbing them. That means that you can have a cheat day from your keto diet. Technically, it will not count even if you eat bread or food with high carb content. That's why carb blockers are a must-have.
How Carb Blockers Regulate Blood Sugar
Aside from having the ability to have a cheat day, carb blockers have other benefits. It can regulate your blood sugar levels and you can avoid the risk of having type 2 diabetes. Carb blockers are also being used for diabetics to maintain their blood sugar levels and avoid it to spike up.
Carb blockers will prevent or at least slow down the digestion process of complex carbs. These types of carbs are what cause you to gain weight. It can also increase your blood sugar levels which can be detrimental to your health. But using carb blockers can stop that from happening. It can lower down blood sugar levels that normally happen inside your body.
It takes multiple processes to digest and absorb complex carbs. But when it happens, a sudden spike in your blood sugar levels will take place. That's why it's a great idea to take carb blockers to stop that from happening. Aside from that, carb blockers can affect the hormones that are responsible for controlling your blood sugar levels.
Who Should NOT do a Ketogenic Diet?
As much as you want to lose weight and try the keto diet, not everyone should do it. But if you're healthy and don't have any health issues, by all means, give it a try. Before you start, make sure to check out who should not do the keto diet.
- Pregnant or nursing women.
- People at risk for heart disease.
- Individuals with type 1 diabetes.
- If you have a liver or pancreatic condition.
- Someone who underwent gallbladder removal.
What are the Negatives of a Keto Diet?
Like any other type of fad diet, the keto diet also has negative side effects. But there's nothing to worry about since they only last for a short time. It includes headache, fatigue, brain fog, and keto flu or upset stomach.
Unfortunately, there are also some long-term health risks from doing the keto diet. Although it can only occur if you do this for extended periods. These risks include osteoporosis, kidney stones, and liver disease.
Keto diet for beginners can be a little tricky so it's alright to ask some questions before you start. Below are the common frequently asked questions about the keto diet.
- Does Keto Hurt Your Liver?
The keto diet will induce weight loss since it forces your body to burn fats instead of carbs. It can also improve your glycemic control and maintain your blood sugar at a healthy level. However, this type of high fat and low carb diet can pose some health risks to your liver. It can cause you to develop hyperlipidemia. An elevation of the liver enzymes is the start of fatty liver disease.
- Is Almond Milk Keto-Friendly?
If you are talking about unsweetened almond milk, then yes, it's keto-friendly. It only contains 1.4 grams of carbs which is ideal when you're on a keto diet. This is rich in essential nutrients when it's fortified which your body needs.
But sweetened almond milk, on the other hand, is not keto-friendly. It's high in carbs as well as its sugar content. If you can't eliminate almond milk from your diet, make sure to opt for the unsweetened version.
There are times when it seems impossible not to consume more carbs. Carb blockers will be your best solution if you want to have a cheat day and you want to treat yourself. Carb blockers will prevent the complex carbs from being absorbed by your body. You can go ahead and enjoy some carbs but remember not to go overboard. Use it accordingly to still achieve that ideal body weight sooner.