For those of you that are unfamiliar with the keto diet, it is a diet that calls for its followers to consume large amounts of fat as the primary source of their daily calories. Protein, on the other hand, should only be consumed in moderation on a keto diet. The odd man out in the keto diet is carbs, as they should be consumed in extremely limited amounts in order to remain truly keto. The exact break down between fats, proteins, and carbohydrates that the diet calls for is 75, 20, and 5 respectively.
Keto is short for "ketosis". Ketosis is the state that your body enters when it begins to burn fat for energy, also known as keto energy, rather than other energy sources. The only way to tell if your body is in a state of ketosis is by checking your blood with a blood prick meter. You can also know if you are in a state of ketosis by using a urine strip known formally as a ketone strip.
Are You a Fan of Keto-Friendly Diet Foods?
A keto diet primarily includes foods such as healthy oils, avocado, heavy cream, real butter, cream cheese, coconut, nuts and seeds, dark leafy green vegetables, real cheese, yogurt, non-starchy vegetables, meats, eggs, and fish. If you enjoy these foods then the keto diet is probably right for you. As you will notice from the list above, processed foods and foods that are mostly comprised of carbohydrates are not included.
Foods You Will Need To Avoid on a Keto Diet
If you plan to follow the keto diet then you should be aware that there is a large list of commonly consumed foods that you will need to avoid. Some of these foods include cold cuts, dried fruits, whole fruits, ice cream, beer, wine, whole grains, rice, potatoes, bread, candy, chocolate, and juice. Many people consume a lot of these foods every day, so adjusting to living without them might be really tough for many of the diet's followers. You can drink coffee and tea on the keto diet, however, you cannot add sugar, honey, agave nectar, or any other sweeteners to the beverage. You can have natural sweeteners such as stevia on the keto diet, however, stevia is known to dramatically increase sugar cravings.
What Are The Benefits of The Keto Diet?
Weight Loss - One of the primary benefits of the keto diet is weight loss. By dramatically reducing your consumption of sugar and carbohydrates it is highly likely that you will be consuming fewer calories than you otherwise would be on a non-keto diet.
Stable Blood Sugar Levels - According to the Journal of Obesity a 2016 study showed that the keto diet leads to dramatic improvements in HbA1c levels within patients suffering from type 2 diabetes. Overall the keto diet showed that it was able to stabilize and lower blood sugar levels over the short and long term.
Mental Health Improvements - A 2012 study done by the journal known as Neurocase states that the keto diet was able to act as a mood stabilizer in people with bipolar disorder, depression, and other mental health problems related to mood.
Improved Memory - Numerous studies, including a 2013 study posted in the Neurobiology of Aging journal showed that the keto diet was linked to stark improvements in memory function, especially memory function in elderly and senior individuals.
What Are The Risk of The Keto Diet?
Kidney Stones - If you are prone to kidney stones, then the keto diet probably isn't for you. Due to the high amount of consumed fats, the keto diet is known to slightly increase a person's risk of developing kidney stones.
Dehydration - If the keto diet is done incorrectly, then the person following it can be prone to shedding too much water weight which will, in turn, lead to dehydration.