The Ketogenic Diet, or Ketogenic Diet, consists of a Diet that is low in carbohydrates, high in fat, and moderate in protein. Many consider it a fad Diet, but it has been used by bodybuilders and people with certain medical conditions for decades.
The Keto Diet is known for targeted fat burning as an energy source. A reduction in carbohydrates puts your body into a state of ketosis.
While this Diet may have similarities to the Atkins Diet and other low-carb diets, it is primarily based on the process of ketosis to improve weight loss.
It’s important to know that just like any other weight loss method, you still need to track your food to prevent consuming too many calories and stay within your macro goals.
You might find this surprising, but the Ketogenic Diet actually originated as a treatment for neurological disorders. Along with the other health benefits it provides, it has become increasingly popular and today is one of the most widely followed weight loss diets.
Several studies have also linked the Ketogenic Diet to health benefits, including:
- Diabetes: Blood sugar stays low, but it can be dangerous if you have type 1 diabetes, be sure to check with your doctor before starting. People with type 2 diabetes have seen improvements.
- Alzheimer’s disease
- Polycystic Ovary Syndrome
- Parkinson’s Disease
- Epilepsy: Seizures can be controlled, but talk to your doctor before starting.
- Targeted Weight Loss: Rapid and targeted weight loss is one of the more popular reasons why people follow a Ketogenic Diet.
- Appetite: High fat and moderate protein can help you feel full and reduce hunger.
- Cholesterol: Helps lower blood cholesterol (LDL, bad) levels and raise HDL (good) cholesterol levels.
- Heart disease: As cholesterol improves, the risk of heart disease decreases.
- Blood pressure: A low-carb Diet has been found to help control elevated blood pressure.
Due to the nature of the process, the Keto Diet is also very effective at reducing belly fat. While you can’t really target specific fat areas on your body to lose when you want, a Ketogenic Diet will burn visceral or belly fat in the process of burning fat for energy.
So are you ready for an adventure? That’s great. That’s exactly what you need to do to get started! It’s important to receive some guidance or education before changing your Diet to lose weight, because if you’re not careful, you could negatively alter your metabolic status and you could develop metabolic syndrome.
- probably worth it Buy a Ketogenic Diet Plan or Challenge start using. We have a macro that teaches you how to calculate your macros, what foods to avoid and what to eat. There’s even a 21-day meal plan to help you start eating properly balanced foods. Daily email, support and everything you need.
- Follow a plan and keep track of your food.
- Drink plenty of water and take care of your kidneys.
- Eat whole foods and only eat when you’re hungry.
- Remember, Keto is not a high-protein Diet. Keep protein no more than 30% of your daily calories.
- Keep your net carbs below 50 grams.
It’s important to stock your refrigerator and pantry with proper food ahead of time to prevent your exposure to high-carb foods that you may be used to. Having a list of foods to eat on a Ketogenic Diet on hand will help you stay on target to achieve your daily goals.
- Nuts and seeds: Chia seeds, flax seeds, almonds, pumpkin seeds, sunflower seeds, walnuts, pine nuts, peanuts
- Vegetables: Non-starchy vegetables are lower in carbohydrates.
- Protein: Eggs, fatty fish like salmon, tuna, and mackerel, and meats like chicken, turkey, and red meat.
- Fat sources: coconut oil, avocado oil, extra virgin olive oil, butter.
Custom Keto Diet – Updated For 2022 – AOV at All Time High!