The Beginners Guide To The Ketogenic Diet
For most of our lives we’ve been told the key to living a healthy life is to consume a diet that consists of high carbohydrates, moderate protein, and low fat.
If you were to eat a high fat diet it would lead to you gaining a lot of weight.
Or at least that’s what we were lead to believe.
Because of this many people have started cutting all fats from their diets.
As you very well know, this type of dramatic approach never works.
Luckily you don’t have to take that approach.
What Is The Ketogenic Diet?
The ketogenic diet is basically the complete opposite of the average traditional diet.
Instead of trying to avoid fat altogether, this diet encourages you to consume high amounts of high quality, healthy fats.
While you won’t be eliminating fats, you will be limiting the amount of carbs you eat.
Instead of consuming high amounts of carbs you will replace them with high quality protein sources.
On this diet you will get 15% of your calories from carbs, 25% of your calories from protein, and 60% of your calories from fat.
Can You Lose Weight With The Ketogenic Diet?
In one word, YES! You can indeed lose weight on the ketogenic diet.
Here’s how it works.
When you are on a low carb diet your body goes into a state of fat oxidation.
This state is known as ketosis.
When your body has a higher supply of fat, and you are eating fewer meals throughout the day, that is when you will enter into ketosis.
Your body will go into a fasting phase.
Once in this fasting phase your body will start to use stored fat as fuel.
Once this happens you will start to effectively burn calories and fat that has potentially been stored up for years.
What Will You Eat On The Ketogenic Diet?
For best results you will need to get the bulk of your calories from high quality fats.
The goal is to keep your carb intake as low as possible.
That’s not to say you should consume zero grams of carbs per day. That is ridiculous!
However, you should avoid consuming high carb foods.
Here are some of the best foods to eat while on a keto diet:
Vegetables should be your main source of carbohydrates while on a keto diet.
The best vegetables to consume are broccoli, peppers, cabbage, spinach, and avocado.
Meats and Seafood
Both meat and seafood are great sources of protein and fat.
In particular you should load up on cod, chicken, and beef.
Eggs & Cheese
Yes you will get some carbs when you eat eggs and cheese, but that’s okay.
Again, the goal isn’t zero carb, its low carb.
Try to eat between 1-2 servings of eggs and cheese on a daily basis.
The ketogenic diet is a low carb high fat diet.
That means fats will be a staple in your diet.
Great sources of fat include butter, olive oil, and whole milk.
Foods You Must Avoid
Make an effort to stay away from foods that contain a moderate or high concentration of carbs.
This would include pasta, candy, chips, etc.
You will also need to limit fruit as they tend to be high in carbs.
Is The Ketogenic Diet Right For You?
As with all diets, the ketogenic diet is not for everyone.
Yes many people can benefit from a low carb diet. But that doesn’t mean its a perfect fit for you.
If you are someone who has been struggling to get the scale moving in the right direction, a change in diet might do you some good.
The ketogenic diet will consist of several specific dietary requirements that you will need to adhere to.
And while you will learn a lot by making these changes, the most important thing you will learn is how to be more conscious about what you eat.
On this diet there is no junk food allowed.
That means you won’t be allowed to eat candy, chips, desserts, or any baked goods.
You will replace all junk food with whole foods.
This may seem like a shock to your system at first, but you will eventually get used to it.
One thing to watch out for is the keto flu.
The keto flu is something that happens when you switch to the keto diet too fast.
Some of the symptoms of keto flu include vomiting, nausea, dizziness, and diarrhea just to name a few.
So take your time and ease your way into it.
To help you get off to a great start, here’s a simple guide on how to start the keto diet.
It includes a low carb food list and delicious low carb recipes for you to try.
With the keto diet you can experience a lot of wonderful benefits.
Give it a try and see if its a good fit for you.