The Keto diet is the most popular diet to lose weight fast. It’s a very low-carb, moderate protein, and high-fat diet. You skip carbs totally from your diet and eat more fat and protein.
Our routine diet is rich in carbs. We eat bread, pasta, rice, fruits, and vegetables usually in our daily diet. The Keto diet is quite the opposite of the traditional diet. It focuses more on taking healthy fats. 70% of your calories come from fat. Now, you may think about how eating more fats can cut down your body fat? The answer lies in the science behind it.
The keto diet works on the principle of “ketosis”. Ketosis is a process when your liver starts making “ketone bodies” from fats in your liver. Ketone bodies are the new fuel source for your body.
The body that usually uses carbs for energy now shifts to fats for getting energy. In this process, the stubborn fat stores in the body get mobilized and the body becomes lean. For losing fat in the body, you have to burn all the glycogen in your body. The Keto diet works best in this case. If you are looking for a short-term struggle with lifelong results, then keto is your go-to diet.
What to eat on keto?
Now, when you have understood how keto works. It’s time to move on and focus on what to eat and what to avoid.
Every kind of bread, rice, and flour is strictly against keto rules. No sugar, processed foods, or drinks are allowed. No fruits are allowed except berries. You should avoid processed meat as much as possible. Tuber vegetables such as potatoes, tomato, radishes, carrots, and peas are also not allowed on keto. You have to take most calories from fats. Use only unsaturated fats or high-quality saturated fats such as butter. Say no to canola oil, margarine, or vegetable oil.
The eating pattern of keto might be new for you but it’s doable, healthy, and tasty.
Following is a quick list for your pantry and grocery shopping:
Flours: almond flour, coconut flour
Vegetables: zucchini, broccoli, cauliflower, cabbage, cucumber, bell peppers, green peppers, eggplant, spinach, lettuce, asparagus, and mushrooms.
Fruits: strawberry, blueberry, blackberry, avocado.
Meat: chicken, fish, salmon, mutton, beef, lamb, pork.
Nuts: almonds, cashew nuts, walnuts.
Oil & condiments: olive oil, coconut oil, ghee, butter, avocado oil, all condiments.
Dairy: blue cheese, cheddar cheese, mozzarella cheese, feta cheese, cottage cheese.
How to start a keto diet?
Start with grocery shopping. Look for keto recipes. We suggest you do meal prep. Meal prep makes keto life easy and accessible. At the beginning of keto, take the bone broth, and saltwater for balancing your electrolytes. Take multivitamins to prevent yourself from iron or calcium deficiency.
Indulge in light exercise. Light exercise keeps you fit and aid in some extra calorie burn. Calories do matter in the keto diet. But, more than calories, your macro count matters. As long as you are in your 70% fat, 25% protein, and 5% carb macro count, you will lose weight on keto.
If you ask us: is keto for me? Keto is for anyone willing to get his dream body over this summer.
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