It is no secret that a large part of keeping healthy and fit is carefully choosing what you put into your body.
Having a good diet and source of nutrition can give you more energy, reduce your risk of disease, and even help improve your mood.
The Keto Diet is a low carb, moderate protein diet, high fat diet that places the body in a metabolic state called ketosis. This diet changes the way your body handles nutrients and can change the way you view nutrition.
How Your Body Processes Carbs
When you eat food that is high in carbs your body produces glucose and insulin.
Glucose is very easy for your body to convert from carbs into energy and is one of the most preferred sources of energy.
Insulin is produced to transport glucose around your body. The Keto Diet sees this as an issue because when glucose is used as an energy source, the fats in the food are stored.
When your body runs out of glucose you crave foods that will give you more glucose. For the average person this means looking for a bag of chips or candy – something that is high in carbs.
This creates a cycle in which you seek out foods high in carbs that eventually lead to more fat storage and weight gain.
How The Keto Diet Changes How You Burn Energy
When you eat less carbs, you activate the process known as ketosis.
Ketosis is a process that produces ketones. Ketones happen when your body breaks down fat in the liver. This leads to a decrease in the amount of glucose produced, which then lowers the amount of insulin that needs to be produced. With a lower level of insulin fat cells release water that they store and head directly to the liver.
The effect of this is a lower amount of weight gain and increased physical and mental performance.
What to Eat on the Keto Diet
On the Keto Diet you need to avoid foods that are high in carbs including wheat, starch, and fruit. You want to avoid the following foods:
- Grains – corn, rice, cereal
- Sugar – agave, honey, syrups
- Fruit – bananas, apples, oranges
You want to make sure you consume foods that are low in carbs. You want to eat the following types of foods:
- Meats – fish, beef, poultry, egg
- Greens – spinach, kale,
- Vegetables – broccoli, cauliflower
- High Fat Dairy – cheese, cream, butter
- Nuts and Seeds – walnuts, sunflower seeds, macadamias
- Coconut Oil
- Salad Dressings
While you may not be able to eat many sugars, grains, or fruit – you will still eat filling food.
There are even wild things you can drink such as Bulletproof coffee – which is essentially coffee combined with butter. This may sound like the opposite of healthy, but it actually has a number of benefits for your body, and actively helps your body produce ketones when you adhere to the Keto Diet.
How Do You Start the Keto Diet?
To start the Keto Diet, you want to put your body into the state of ketosis as soon as possible.
To do this you want to first start off by reducing the amount of carbohydrates that you take in daily. You also will want to reduce your carbohydrate intake to around 20 grams or less per day.
Next, you want to reduce the amount of protein you eat. Sadly, too much protein can trigger the production of glucose which you do not want in excess levels.
You will also want to worry less about fat. You will need to consume healthy fats during this diet so transforming your mindset to accept that will leave you better off in the long run.
You will want to drink a lot of water. Water helps satiate appetites and also helps with digestion.
You will also want to add in exercise. Exercise helps regulate weight and and allows you to regulate your blood sugar levels.
The name to the game when on the Keto Diet is regulating your blood sugar levels.
You will notice you are in ketosis if you notice these things happening to your body: you may start urinating more as the Keto Diet is a natural diuretic. You may experience dry mouth because of the fact that your body is releasing more fluids. You will lastly notice reduced hunger and more energy.
The Keto Diet is meant to reduce your hunger and give you more energy.
The Keto Diet Is A Healthy Low Carb Diet
The Keto Diet is a great diet to help you create energy, lose weight, and have a completely different relationship with the nutrients that go into your body.
You may notice that you are tired when you initially start with this diet – but stick with it and you should notice positive effects within a week. Don’t forget to drink lots of water!