From Atkins to WeightWatchers, there have been numerous diet trends that have hit the health and fitness industry in the past decades. We, as Americans, are obsessed with our health and wellbeing and are always trying to stay ahead of being unhealthy.
Recently the diets have been centered around the dietary premise of low-carbohydrate, high-protein to promote weight loss. The latest diet that has found a great following is the keto diet and the regimen involved is one that is easy to get behind and follow.
Keto is short for ketogenic or ketosis, and unlike the other low-carb diets, the keto diet plan focuses more on fat rather than protein. The science behind the keto diet relies on our bodies natural metabolic process that naturally utilizes the carbs that we eat for energy.
However, when on keto, our bodies do not have enough carbs, so in exchange, our bodies burn the fat that has been eaten or stored in the process called ketosis. Ketosis is a natural process in the body’s metabolic system and the diet exploits it for the purposes of burning fat and losing weight.
Variations of the Keto Diet
You are probably intrigued by now that you can lose weight by just eating the right combination of macronutrients, right? So, what is the keto diet plan? Well, there are several variations of the keto diet that can be followed depending on personal preference and lifestyle:
- Standard Keto Diet (SKD) – this is the most popular and easiest to follow. Of your daily food intake of calories, the breakdown should be 5% carbs, 20% protein, and 75% fat.
- Cyclical Keto Diet (CKD) – this cyclical pattern allows for higher carbs on certain days. For example, five days of strict keto days before two higher carb days.
- Targeted Keto Diet (TKD) – for athletes and individuals that workout consistently and with intensity, this variation is often suggested because carbohydrates are important post-workout for recovery and growth. This variation allows carbs around workouts.
- High-protein Keto Diet – the ratios for this variation are often 5% carbs, 35% protein, and 60% fat.
Benefits of the Keto Diet
While losing weight is the reason that many people have joined the keto wagon, there are several other health benefits that are associated with this low-carb diet that can be experienced.
- Reduced inflammation
- Reduction in stored fat in the abdominal cavity
- Improved mental clarity
- Better energy levels
- Clear skin
- Reduced appetite
- Triglycerides can drop
- Increased HDL levels
- Blood sugar and insulin can drop
- May help lower blood pressure
- Many others
Keto Diet 101 Tips
The tricky part of the keto diet is actually getting your body into a state of ketosis. Here are some tips to help you start your keto diet off right.
Reduce your carbs
The easiest way to do this is to track everything you eat. There are several apps out there that give you the breakdown of every single food on the market. That way you know exactly how much fat, protein, and carbs you are consuming. Knowing how to start the keto diet is as important as staying on track.
Incorporate coconut oil
This fatty oil contains medium-chain triglycerides that are absorbed quickly and taken straight to the liver to be either used as energy or converted into ketones.
Start working out
Exercising depletes the body of glycogen and when you minimize your carbs, the levels of glycogen remain low. This state causes the liver to produce more ketones to be used as energy for your muscles.
Eat more fat
While low-carb is crucial for ketosis, so is eating high-fat foods.
Test your ketones
Ketones found in your breath, blood, and urine are the indicators that your body is in ketosis. You can test the ketones in your breath or urine easily with a breath meter or testing strips for urine. By testing your levels, you get a better idea of the state of your diet and can adjust accordingly.
Perhaps the hardest part of this diet is knowing how to eat. Sure, you can probably pick out foods that are high in fat or low in carbs, but sticking to a diet is about discipline and enjoying (even just a tiny bit) the foods that you eat.
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DeliverLean is the perfect keto diet plan for beginners because we take the guesswork out of it with our keto menu that you pick from! To learn more about how our incredible meals can be delivered right to your door, visit https://www.deliverlean.com/about-us/.