Adapting to a new diet to lose weight and improve your health can be challenging, especially at first. Because there are a lot of routines to learn and a lot of old habits to avoid, the ketogenic diet has become popular and the dramatic results are so worth it! Here in this article, we go through some info about keto diet, keto diet list of foods, and more.
What is a keto diet?
It is also known as low carb diet, ketogenic diet, low carb high fat (LCHF) diet, etc. A keto diet is a diet that’s low in carbohydrates, moderate in protein, and high in dietary fat. By drastically restricting carbohydrate intake and replacing it with fat. The body will enter into a metabolic state called “Ketosis”. In this state, the body burns fat for energy. It also turns fat into a highly efficient alternative fuel called ketones.
This diet isn’t only good for weight loss but current research also indicates that it can help to improve several health conditions like heart disease, Alzheimer’s Disease, and cancer.
Why should I follow the keto diet?
Most scientific studies prove that low-carb diets are very healthy and beneficial.
Here are some health benefits of the ketogenic diet:
1- Supporting weight loss
Since the 1970’s the ketogenic diet is gaining considerable popularity, due to its weight-loss potential. Studies indicate that eating high amounts of fat and proteins in the diet and cutting carbs can satisfy your appetite faster and reduce your calorie intake. This is why people often don’t get as hungry on a ketogenic diet.
The keto diet can also play a role in the treatment or prevention of diseases including Certain Cancers, Dementia, and Alzheimer’s Disease. A keto diet can help treat or even reverse symptoms of cognitive impairments like Dementia and Alzheimer’s Disease. Some studies have suggested that keto can play a role in cancer therapy by killing cancer cells.
But for sure, patients should not use it without a doctor’s consent.
The keto diet was used in the 1920s to treat epilepsy. It was introduced to epileptic patients in whom anti-epileptic medications were not effective. Epilepsy is a chronic disease that causes unprovoked seizures due to excessive brain activity. Although, Anti-seizure medications are effective for some patients with epilepsy. However, others don’t respond to it or can’t tolerate its side effects. Studies show that seizures usually improve in about 50% of epilepsy patients who follow the ketogenic diet.
What can you eat in your Keto Diet list of foods?
All you need to do is simply replace carb-heavy foods with keto-friendly foods. That will help you eat fewer calories than before and help jump-start and sustain ketosis.
Here is a list of the foods you can eat on keto:
You can eat a large amount of high-fat foods, such as:
Fatty fish (like salmon and sardines),
Oils (like olive oil, avocado oil, and coconut oil),
Nuts (like almonds, macadamia)
Seeds (like chia seeds, flaxseed, sunflower seeds),
You can eat tiny amounts of low carb vegetables, such as:
Leafy greens vegetables (like spinach, romaine, kale, collards)
Non-Starchy vegetables (like zucchini, cucumber, asparagus, broccoli, cauliflower)
You can eat moderate amounts of protein, such as:
Meat (like chicken, lamb, beef, pork),
What to entirely avoid on your Keto Diet list of foods?
You are not advised to eat carb-rich foods, such as:
Grains (like rice, cereal, bread, pasta, etc.)
Fruits (except some fruits are keto-friendly)
Finally, to start your keto journey on the right foot, here are the top three key pieces of advice:
Eat the right foods
Eat the right amount of foods
Track what you eat and check on your progress every few weeks!