What Are Ketogenic Diets - All You Need To Know

If you don’t still know what is ketogenic diet good for, we gotta tell you that it can be beneficial for your overall health and help you cope with many diseases. Still, the number one reason why people decide on taking this diet is to lose weight. By replacing unhealthy carb-rich foods with nutritious foods from the ketogenic diet resource list, you will be able to lose excess fat quickly, without jeopardizing your health.

So, What are Ketogenic Diets Exactly?

Principle


Each diet that promotes a higher consumption of fat, a moderate consumption of protein, and a limited consumption of carbohydrates can be considered a keto diet. How ketogenic diet works is that it makes your body start burning the stored fat, rather than using the food as energy. 

The logic behind this diet is that by limiting the amount of carbs that are metabolized quickly, your body will have to use its own fat supplies when faced with an energy deficit.

Why it is effective


The reason why keto diet works is that when you increase the amount of fat in your diet, your body realizes that the fat is what it should use as the main energy source. 

Of course, this doesn’t mean that you should eat nothing but fat. In fact, the key is to find the right ratio between the amount of consumed fat, protein, and carbs.

Golden ratio


According to most dietitians who propose keto as a weight-loss solution, the golden ratio is 60-30-10

What this means is that 60% of all calories you consume on a daily basis need to come from fat sources. About 30% of them should come from protein sources, while only 10% should come from carbs. 

Of course, this doesn’t mean that the staple of your diet regimen will be fat. The fact is that a gram of fat has a much higher caloric value than protein or carbohydrates. For example, 100 grams of sugar has 387 calories, while 100 grams of vegetable oil has almost three times as much. 

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What to Eat On Keto Diet?


One of the main reasons why people are getting interested in this regiment are the keto health benefits. Because the diet is based on a high consumption of healthy fats, it can have a wonderful impact on your body and brain. 

There’s a consensus among doctors that healthy fats, such as those found in olive oil, have an effect on treating and preventing many different diseases. This includes everything from preventing heart attack and stroke, to reducing the risk of cancer. Surely, taking too much fat can make you feel sick, but the key is consuming just the right amount. That way, you will be able to lose body fat, without putting any risk on your health and wellbeing. 

If you’re wondering are ketogenic diets safe, we can say for sure that they are, as long as you stick to the right ratio. For example, if you’re eating about 2,000 calories each day, it means that 1200 calories should come from fats. This means that your total daily fat intake should be about 150 grams.

Of course, this doesn’t mean that you should gulp a cup of oil. On the contrary, getting to that amount is pretty easy if you eat the right kind of food. For example, fish like mackerel contains 25% of fat. What this means is that just 300 grams of this fish accounts for half of your recommended daily fat intake.

Apart from mackerel, here are a few other types of fish that are pretty rich in healthy fats:

  • Rainbow trout
  • Salmon
  • Tuna
  • Albacore
  • Sardines
  • Herring

Obviously, fish is not only rich in healthy fats, but protein as well. This means that eating it regularly would take care of your diet’s protein requirements. But, what about carbs? How much should you eat it? 

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How Many Carbs for Ketosis?


Considering that only about 10% of your daily calorie intake should come from carbs, you might think that you will have to make some big changes in your diet. Well, you will definitely have to say goodbye to simple sugars found in sweets and carbonated drinks, but this doesn’t mean that you will feel hungry on the keto diet. 

There are some foods that make you feel full better than others. In fact, there’s a scale that ranks the foods according to this property. It’s called the satiety index and one of the foods that’s near the top is boiled potato. It’s a similar case with brown rice and many other carbs that are considered healthy.

What this means is that if you stick to the rules proposed by keto, you’re allowed to eat about 300 grams of boiled potatoes a day, which seems a pretty decent amount. 

But, it’s not just about the quantity. It’s about quality as well. You ought to focus on healthy carbs, that is, those that won’t cause your blood sugar levels to change rapidly. The glycemic index is used to rank the carbs according to their impact on the levels of blood sugar in the human body. 

Low GI carbs are those that are metabolized slowly and steadily, so that they don’t create an increase in the blood sugar levels, followed by a big crash. Instead, these carbs will provide you with the energy your body and brain need throughout the day. 


So What Do We Suggest?


Our suggestion is to go with whole-grains. Basically, these foods are a great source of carbs which won’t wreck a havoc of your blood sugar levels. On top of that, a big percentage of carbs in whole-grains is made of dietary fiber, which is indigestible, meaning that it just goes through you. In turn, this can have a wonderful effect on your digestive system, as well as metabolism.


Some types of whole-grains that deserve a place on your menu include oats, brown rice, and chia. All of these foods contain about 50 grams of carbs per a 100-gram serving. On top of everything, whole-grains are famously full of nutrients essential for a proper health of the human body. 


Another great news for you is that you can eat most vegetables in abundance, as they’re very low in carbohydrates. Spinach, cabbage, cauliflower, broccoli, bell peppers, cucumber, and many other veggies have less than 10 grams of carbs per a 100-gram portion, so feel free to eat your 5 A Day



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