Keto diet is a diet high in fats, an adequate amount of proteins, and low in carbs. This article will try to help you figure our which foods to eat on Keto diet. Now let’s understand the purpose of Keto diet which is to put the body in a state of Ketosis. Glucose is the main source of our energy. It is produced in the body when we eat Carbohydrates. Thus when there is shortage of carbohydrates in the body it enters the survival mode and uses the body fat for energy. When the body is in survival mode it enters into the process of Ketosis. In this state the liver breaks down fats and produces Ketones. Therefore the Keto diet works by shifting the body’s primary energy source from Carbs to Body Fat.
What Happens When We Eat Carbs?
When we eat carb-rich food, glucose and insulin are produced in the body. Glucose is our body’s most preferred energy source as it can be converted into energy most easily. Insulin is produced by the body as it helps to process the glucose by circulating it throughout the body through the bloodstream. Now as glucose is easily available in the body for energy, the fats are not needed and hence are stored in fat cells. Therefore, a high carb diet can be assumed to be one of the main causes of obesity other than lack of exercise and a few selected health conditions.
Low Carbs in Food are the focus in Keto Diet.
The primary focus is on reducing carbs in the food to eat on Keto diet. This eating routine is picking up significant consideration as a potential weight reduction system because of the low-carb diet furor, which began during the 1970s with the Atkins diet. The Atkins diet was a very low-starch and high-protein diet, which was a business achievement and promoted low-carb diets. Today, other low-carb counts calories including the Paleo, South Beach, and Dukan abstains from food are generally high in protein yet moderate in fat. Interestingly, the ketogenic diet is particular for its especially high-fat substance, ordinarily 70% to 80%, however with just a moderate admission of protein.
The Keto diet is very contradicting from the traditional advice to stay away from fats. Fats were always thought to be bad and even doctors advised people to stay away from them. Now recent studies have proven that fats are less dangerous than sugar. Some studies even suggests that fats are actually good for health.
Keto Diet Rules | Best Foods to Eat on Keto Diet
The basic rules of a Keto diet is to eat less carbohydrates and add more fats in the diet. However, an ideal Keto Diet has the various nutrients in a specific percentage which is as follows:
Around 75% fat in the meals per day.
Less than 5% carbs per day. Or around 20 to 50 grams of carbs per day.
These are the basic rules that you should follow and prepare your diet based on them. The only problem you might face in this would be to calculate the quantity you are taking. For this we recommend the link below. If you stick to the plan and take it as a challenge, you’ll definitely benefit from it.
Benefits Of Keto Diet
A number of scientific studies have shown that the benefits of Keto diet are numerous. The main benefits of Keto diet are as follows:
Increase in energy levels.
Ketones are known to be a better fuel source than carbohydrates. Thus when you get on a Keto diet you feel an increase in energy levels.
Weight loss is one of the main benefits of a Keto Diet. When the body does not get enough carbs, it enters the survival mode in which it used the fat stored in the fat cells, ultimately causing fat loss. Keto diet has been proven to produce better results than the traditional low fat diet recommended for fat loss.
Increases the level of HDL which is the good cholesterol.
HDL is short for High Density Lipoprotein and is also known as the good cholesterol. Among the two types of cholesterol the level of HDL should be higher than LDL (Low Density Lipoprotein). In the Keto diet, you eat more fats and it is the best way to increase HDL.
Improved Brain activity
Various studies have suggested that when you get on the Keto diet, the brain activity improves drastically and you experience less brain fog. Some parts of our brain use glucose
Beneficial for Epilepsy in Children
As per Epilepsy.com, the Keto diet has been proven to be beneficial for epilepsy in children who were not responding to other medication. specially recommended for children with the Lennox-Gastaut syndrome.
Helpful in Type 2 Diabetes
Due to the less consumption of carbs, the body produces less insulin which helps people suffering with Type 2 diabetes. However we recommend you to consult your doctor before moving on to the Keto diet.
Better Skin and Hair
The Keto diet is also known to have wonderful effects on the Skin and hair quality as the body switches to a more efficient energy source.
Side Effects of Keto Diet
Most people know about the benefits of the Keto diet however it is also important to know if there are any side effects of the Keto diet. Some of the known side effects of the Keto diet are as below:
The Keto Flu
When you start the Keto diet, the body switches the energy source from glucose to body fat. When the liver breaks down fat it produces ketones. The ketones are then flushed through urine, which cause frequent urination. Frequent urination might cause dehydration. Other symptoms related to dehydration might also show up like dizziness, nausea etc. These side effects of the Keto diet are also known as the Keto Flu. However these are only initial until the body gets used to the diet.
Constipation in some cases.
Due to a sudden change in the diet, some people might suffer from constipation for a few days.
A good recommendation would be to increase the water consumption by a little bit to lower the side effects of Keto diet.
Dizziness, Fatigue & Cramps.
While on a Keto diet, loss of water from the body is common. Along with this the sudden change in the primary source of energy sometimes causes initial fatigue and leg cramps as the body is trying to adapt to the new energy soruce i.e body fat. However, once it adapts, you’ll feel much better than before.
Extreme ketone bodies can deliver a perilously harmful degree of acid in the blood, called ketoacidosis. In this condition, the kidneys start to release ketone bodies with body water in the pee, causing some liquid related weight reduction. Ketoacidosis regularly happens in people with type 1 diabetes since their bodies do not produce insulin. Insulin is a hormone that prevents the overproduction of ketones. Though, in a couple of uncommon cases, ketoacidosis has been accounted for to happen in non-diabetic people following a drawn-out exceptionally low sugar diet. Therefore, it is always advised to get on a Keto Diet created by professionals.
What Foods to eat on Keto Diet?
Now this is the million dollar question. How to start Keto diet and moreover what to eat on Keto diet? Remember, we have to eat less carbs, more fats and medium amount of proteins. Based on this, here is a list of some foods that you can eat on Keto diet. You can surely add these items on your Keto diet shopping list.
Non Vegetarians Foods to Eat on Keto Diet
- Grass Fed Meat – As per some studies, animals that eat just grass have Omega 3 fats in higher quantities.
- Eggs (Full egg including the yolk).
- Most of the Seafood is an excellent source of proteins, fats and Omega 3. Salmon and Crabs are almost Carb free and a great item to add in a Keto diet.
Vegetarian Foods to Eat on Keto Diet
- Dark Chocolate is not only a tasty delicacy, but also a wonderfully healthy food item. It has very low carbs and is known to have a miraculous effect of one’s health.
- Cheese. (Most varieties of Cheese are great sources of fat)
- Vegetables with no starch content. (e.g cabbage, Onions, Tomato, Spinach, Salad greens, Cauliflower etc.)
- Avocados are super nutritious and are full of vitamins, and have very low percentage of carbs.
- Coffee (without sugar). Coffee increases the metabolism and hence is helpful in weight loss.
- Olive Oil is already known to be a very healthy choice. It is also very much helpful in weight loss while on a Keto diet.
- Coconut Oil.
- Most type of Nuts (e.g Almonds, Cashew, Walnuts, Pistachios etc.)
- Butter, Cream.
- Flax Seeds.
- Chia Seeds.
- Cocoa Powder.
What foods not to eat on a Keto Diet?
Apart from the list above, there are a lot of other food items also that you can eat on a Keto diet. However, the main problem that most people face is not being able to stay motivated enough. Most people who start Keto diet either do not know how to do it properly or do not have a plan in hand. We strongly recommend you to get a custom Keto diet plan made by professionals. Challenge yourself to get the results you want. Hope this article was helpful. If you liked it, please share it to more and more people and help them too.