The Keto Diet involves a high-fat, low-carb lifestyle. Carbs break down into glucose, the body’s primary source of energy. Unfortunately, they also stimulate the production of insulin, which shuttles glucose from the bloodstream to cells. By limiting your carb intake to 30 grams or less per day, you force your body to use other energy sources instead. Instead of using glucose, your body will burn healthy fats as fuel for your cells.
Strawberry smoothies and lemonade are excellent low-carb foods. A cup of sliced strawberries contains only three grams of carbs and eleven calories, and both provide the body with antioxidant vitamin C. Strawberries are also low in calories and are rich in fiber. A cup of fresh or frozen strawberries has the same amount of protein and fiber as a medium-sized apple. And while the diet limits your fruit intake, you should still try to include a cup of sliced strawberries every day.
Foods Rich in Fiber and Nutrients
Unlike other types of low-carb diets, a ketogenic diet emphasizes eating whole foods rich in fiber and nutrients. Avoid foods high in carbohydrates such as pasta, rice, and cereals. Instead, opt for healthier alternatives like spiralized vegetables, shirataki noodles, and other low-carb options. In addition to choosing healthier alternatives, you can plan your meals ahead of time. It helps you stay on track when you’re on a limited-carb diet.
While the low-carb diet is tough, it can be easier to follow with planning and organization. Determine whether your goal is to lose weight or improve your mental health. You may be better off going strict keto if you’re trying to change your metabolism or opt for a flexible low-carb plan with more carbohydrate options. Then, create a meal plan that fits your goals. You’ll have a better chance of success when you’re consistent and stick to your plan.
To start your keto diet, you’ll need to learn how to make keto-friendly meals. A ketogenic diet should focus on whole foods and healthy proteins, and should include plenty of unsaturated fats. You’ll want to cut out processed foods, cheese, and meats to keep the Macronutrient ratio as high as possible. Also, you should aim to limit the amount of starchy vegetables and grains you consume. This will make meal prep much easier.
The high fat keto diet is an extremely high-fat diet that forces the body to switch over to burning fat for energy. Normally, our bodies use carbohydrates as fuel, but by severely restricting these, our body forces itself into a fat-burning mode. Ketone bodies are the result, and these are converted into fuel in the liver. The smell of ketone bodies can be detected on the breath of people in ketosis.
The high fat content of this diet may be enticing for those put off by the high carbohydrate and low protein portions of other diets. It may be tempting to eat more meat and fish while avoiding dairy and low-fat yoghurt, but the high-fat content is not for everyone. In addition, this type of diet requires low intakes of carbohydrates and protein, which is not ideal for people with high blood sugar levels.
Protein is a major component of the keto diet. You should consume approximately 0.8 grams of protein per pound of lean body mass. If you exercise, you should consume one to two grams of protein per kilogram of body weight. It is best to eat no more than 180 grams of protein each day, but be wary of commercial nut butters as many contain added sweeteners, which can interfere with the ketogenic diet. Flax seeds are an excellent source of omega-3 fatty acids, fiber, and other health-promoting plant compounds. A quarter cup of flax seeds contains 18 grams of fat.
While a high-fat keto diet can reduce cholesterol, it does not help everyone. According to a recent INSIDER story, cardiologist Elizabeth Klodas is concerned about the risk of high cholesterol and diabetes from high-fat diets. However, she has not observed a high prevalence of this condition in her patients. For that reason, she sometimes recommends the diet to patients with elevated cholesterol. She recommends a “heart-healthy” keto diet containing fatty fish, nuts, and olive oil.