The keto diet is considered one of the most important and famous nutritional programs in the world, which is used in cases of weight loss and some other diseases. It is preferable to consult a doctor and a nutritionist before following this diet.

what is keto diet

The ketogenic diet is a very low-carb, high-fat diet that shares many similarities to low-carb diets, and the Atkins Keto Diet Consists of reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

How does the keto diet work?

The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diet.

It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts the body into a metabolic state called "ketosis".

the body becomes efficient at burning fat for energy and turns fat into ketones, which supply energy to the brain.

Types of Ketogenic Diets

A standard ketogenic diet (SKD): a very low-carb, moderate protein, and high-fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs.

The cyclical ketogenic diet (CKD): involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.

The target ketogenic diet (TKD): allows you to add carbs around workouts.

High protein ketogenic diet: similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

Foods to Eat in Keto Diet

Eggs: pastured or omega-3 whole eggs
Fatty Fish: salmon, trout, tuna, and mackerel
butter and cream: grass-fed butter and heavy cream
Meat: red meat, steak, sausage, chicken, and turkey
healthy oils: extra virgin olive oil, and avocado oil
avocados: whole avocados or freshly made guacamole
Cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
Nuts and Seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
low carb vegetables: green veggies, tomatoes, onions, peppers, etc.
Condiments: salt, pepper, herbs, and spices

You must follow the keto diet plan to lose weight .

Foods to avoid in Keto Diet

Sugary Foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.
Grains or Starches: wheat-based products, rice, pasta, cereal, etc.
Fruit: all fruit, except small portions of berries like strawberries
Beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
Some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
Unhealthy fats: processed vegetable oils, mayonnaise, etc.
Sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

Health Benefits of Following Keto Diet

Weight loss

A keto diet can help lose more weight in the first 3 - 6 months than some other diets (low carb), Because it takes more calories to change fat into energy than it does to change carbs into energy.

prevention of Diabetes type 2 and insulin Resistance

Low-carb diets seem to help keep blood sugar lower. But when your body burns fat for energy, it makes compounds called ketones. So, the keto diet is ideal for people with insulin resistance.

Epilepsy

Ketogenic diets have helped control seizures caused by this condition since the 1920s. But again, it’s important to work with your doctor to figure out what’s right for you or your child.

Polycystic Ovary Syndrome

High levels of insulin can cause PCOS. Ketogenic diets, which lower both the amount of insulin you make and the amount you need, may help treat it, along with other lifestyle changes, like exercise and weight loss.

Exercise

A ketogenic diet may help endurance athletes -- runners and cyclists, for example -- when they train. Over time, it helps your muscle-to-fat ratio and raises the amount of oxygen your body is able to use when it’s working hard. But while it might help in training, it may not work as well as other diets for peak performance.

Health Supplements Suitable for Keto Diet

MCT oil: Added to drinks or yogurt, MCT oil provides energy and helps increase ketone levels.

Laperva Keto Life Electrolytes Drink: a high concentration of BHB salts and electrolytes giving the body a double energy source of more than 225% of the energy you get from sugar helps followers of the keto diet to Focus and increase activity.

Laperva American Keto Coffee 5in1: instant black coffee, extracted from; Maca root and stevia, medium-chain triglycerides, and matcha green tea rich in fiber, vitamins, and antioxidants to reduce weight, provide the body with needed energy, increase focus and attention.

Laperva CLA Keto Cut: extracted from natural safflower seed oil and is formulated in double capsules and liquid capsules to enhance bioavailability and mask taste and odor. Laperva CLA Keto Cut reduces body fat and increases muscle mass, Clarinol concentration is twice that of regular CLA