Fast Facts: Keto Diet
It seems like every time we blink there is a new diet popping up that everyone wants to try, but do any of them actually work, and do we even understand what they actually do to our bodies before we start trying them? It is important to know exactly what diets do to us, and how they affect us before we just start them in hopes of looking like JLo by summer.
Keto was the newest fad diet to be mainstream and it doesn’t seem to be disappearing anytime soon, because people are absolutely swearing by it. When you first hear what it consists of, you may be confused, since it kind of sounds like the opposite of what you expect a diet to be. The results, however, are evident and people swear they’ve never felt or looked better, so let’s dive into what Keto is, and how to go about starting it.
What is the Keto diet?
It is a low-carb, high-fat diet that involves cutting out carbs and replacing them with fats which put your body in a metabolic state called ketosis. This means your body becomes very efficient at burning fat into energy, which generally is a long process.
A Keto diet consists of consuming 70-75% fat, 20-25% protein and 5-10% carbs, this strict diet is what ensures your body enters the metabolic state of ketosis. This can be hard for a lot of people’s bodies to adapt to, as the average diet uses glucose as its energy source, not fat.
When you first start this diet you should be prepared to get what they call the “Keto flu,” which consists of symptoms like headaches, dizziness, and nausea, don’t be too alarmed these side effects should go away within a couple of weeks, if they don’t you should speak to your doctor.
What can I eat?
This diet is all about limiting carbs, so your meals will mostly focus around meats, eggs, fish and non-starchy vegetables. Our natural instinct is usually to limit fat but in this case, you want to embrace it, so feel free to cook your eggs in bacon fat, or add heavy cream to your coffee.
- Bacon and eggs. an underrated classic that is so simple and a great way to get your calories in.
- A non-starchy veggie omelet. Make sure you are using veggies like mushrooms and onions and avoiding a side of hashbrowns. Cook the omelet in about 2 tbsp of butter, and have a side of avocado.
- Chia Pudding. Mix chia seeds, coconut milk, and honey refrigerate for a minimum of 2 hours, top with a small number of berries, and enjoy.
- Baked Salmon. Coat a fillet with mayonnaise, salt, and pepper, bake for about 20 minutes. Enjoy with a side of steamed cauliflower.
- Egg Salad. Hard boil eggs and chop into pieces. Mash an avocado and mix in mayo, the eggs, and seasonings. Enjoy in lettuce cups, or on its own.
- Burgers. Make patties with ground beef, season with salt and pepper. Grill. Top with butter, cheese, and avocado. Use lettuce for buns.
- Shrimp Stir Fry. Sauté mushrooms, peppers, and onions in coconut oil and seasonings. Add shrimp and cook. Enjoy on top of some cauliflower rice.
- Full Fat Cheese Slices.
- Low Carb Nuts
- Peanut Butter
The main focus for people wanting to diet is weight loss, and yes, you will achieve that on this diet, but you may be surprised at what else you start to notice about yourself as well. Increased energy is a big one because ketones are your brain’s preferred source of energy, this diet will leave you feeling much more energized and alert.
Preparation and Consistency
It may sound easy just eating all healthy fats and cutting out morning bagels, but it really is much more than that. You will need to really plan out your meals and snacks to get the proper benefits, because if you do not do the diet correctly, not only will you not see any results but it will affect your body negatively. It is all about meeting the required macros every day, so meal prep, and set a calorie goal that you can achieve by counting macros daily.