KETO diet: high in fat, low in carbs & protein
The idea behind this type of dieting is for the body to produce ketones in the liver to be used as energy. When this happens, your body reaches a metabolic state known as ketosis. In this state, it is easier for your body to access fat stores and burn them off, rather than burning through muscle. This is why it is a very popular choice for people trying to lose fat.
The lower the carbs in a ketogenic diet the better but ideally you could eat up to 50 grams and still remain in ketosis. If you are able to keep carbs under 20 grams this type of dieting will work at its full potential. From a caloric standpoint you are best to aim for 70% fat, 20% protein and 10% carb.
Here is a list of foods people on a keto diet would typically eat:
What are the benefits?
The main benefit of Keto is weight loss. When you are on a keto diet, your body is basically a fat burning machine. Keto is great because foods high in fat tend to be very filling which gives people the ability to lose weight without feeling like they are starving all the time. Studies have also proven that people on a keto diet have improved focus and concentration levels due to the ketones flowing to the brain. At first you may feel like your endurance is reduced but once your body adapts to using fat for fuel, keto dieters have actually experienced an increase in endurance due to the way the body accesses energy from its fat stores.
What are the downfalls?
When first starting out on a keto diet, people can be prone to experiencing “keto flu” for several consecutive days. This includes headaches, nausea, irritability and tiredness. Keto flu happens because your body is adapting to changing the source of energy it uses. Another drawback to keto dieting is it's restrictive component which will require dieters to have a certain amount of forethought to their eating patterns. People dieting this way will have to avoid a lot of different types of foods which could lead to feelings of missing out in social situations.
This type of dieting is not suggested for people on medication for diabetes (insulin), taking pills for high blood pressure, or those who are breast feeding.
Choose this diet if you...