What is keto? That’s a good question and today I am going to explain what keto is all about. Ketosis is the state of your body utilizing ketones for energy. Ketones are the by-products of fat metabolism.
Ketones are produced when the liver produces them from the carbohydrates you are eating. For most people the ideal diet for ketosis is going to be a high-fiber diet with very limited intake of high-glycemic carbohydrates. The keto diet is actually a high-fat, sufficient-proteins, low-carbohydrate metabolic approach that in medical practice is primarily used to treat epilepsy in epileptic children. The diet forces your body to burn fat instead of glucose for energy.
So, if you want to use a keto diet to lose weight you need to go on it for at least four weeks without cheating. After that period of time you should start to see some drastic results because your fat and carbohydrate levels have been drastically reduced. It can take up to six months for weight loss to occur but if you follow the proper guidelines and you stick with the diet you should be able to see results in a month or two.
The first thing to do is to change your way of eating. Most people tend to eat a lot of carbohydrates and very little protein. You should be eating more vegetables and protein. Vegetables like broccoli, cauliflower, cabbage, kale and asparagus are rich in vitamins and minerals while protein rich include salmon, steak and kidney beans. Other foods that are very high in protein are tofu, low carb cheeses, cottage cheese and eggs. Protein is very important to the health of your body because it is necessary to build muscle.
To get the most out of your diet you should eat more protein and vegetables but cut back on the carbohydrates. This will make keto easier to manage because your body will need to fuel more muscle to get the weight lost. A great source of protein is cottage cheese and plain Greek yogurt. Try to eat one to two pieces of each every day instead of three or four, which is typically the maximum that you can have.
Low carb foods should also be on your list of items to include in your ketogenic diet. This is the only way to help your body burn fat. By eliminating simple carbohydrates you can force your body to burn fat for energy. Foods such as breads, pastas and white rice are examples of complex carbohydrates and should be avoided. Instead opt for vegetables, fish, fruit and nuts which are considered to be high in protein.
Nuts are a good choice of food to eat because they are high in protein and healthy fats. You should eat at least five ounces of nuts each day to increase the fat burning process. To kickstart your metabolism you can add a handful of almonds to your diet. Another great cut is the walnut. Walnuts are very high in anti-oxidants and have been shown to reduce the risk of heart disease.
For best results eat unsalted and unsweetened coconut oil. This is because the higher the content of mono-unsaturated fats the better they are for your health. They actually help clear excess fat from your body without increasing your calorie intake. If you want to enjoy fast weight loss, you should consider adding bran, whole grain cereals and flax seed to your diet. Whole grain cereals have a high fiber content which will help you burn fat. Flax seed contains significant levels of the beneficial hormone Leptin, which regulates hunger and helps you maintain your healthy body weight.