Understanding the Keto Diet

Comprehending Keto

The Keto diet has emerged as the newest trend for enhancing metabolism and shedding excess fat. Followers of the Keto diet assert that it is a tried-and-tested method for weight loss and achieving a lean physique, and they strongly encourage others to consider the ketogenic diet as a viable option. Experts assert that this diet consistently delivers impressive fat loss results, supports muscle growth and maintenance, and enhances athletic performance.

Athletes worldwide utilize the ketogenic diet to maintain top physical condition. For instance, a boxer managed to lose 140 lbs. in one year to compete in a heavyweight match. Tyson Fury, who was boxing in December 2018, needed to shed a significant amount of weight. He adopted the keto diet, consuming burgers, bacon, and plenty of healthy fats. He successfully lost weight, and the match ended in a draw. While a boxer's physique can be quite extreme, the key takeaway is that the ketogenic diet is highly effective regardless of your current activity level. Adhering to this diet will aid in weight loss and leave you feeling highly energetic.

For newcomers to the diet, it can initially be difficult to grasp. The tips below will help you gain a clearer understanding of its workings and purpose.

* What is the keto diet?

A common misconception is that the Keto diet is identical to the Atkins diet, but they are actually quite different. Both diets are effective due to their low carbohydrate intake. The Atkins diet focuses on consuming a low amount of carbs (20 to 24 grams of net carbs). In contrast, the Keto diet maintains ketosis by limiting carbohydrates to about 50 grams per day, while emphasizing high fat intake (70% of daily needs) and allocating 20% of daily calories to protein.

*All Fats are not Good Fat

Keep in mind that the keto diet focuses on healthy fats. To succeed with the keto diet, the majority of your macronutrients should be sourced from good fats. Consuming heavily processed fats and salt can still adversely affect overall health. The goal is not only weight loss but also improving health from the inside out. Consider using oils rich in omega-3s, such as avocado oil, flaxseed oil, and walnut oil. 

* Drink enough water

Consuming water throughout the day while following a ketogenic diet is essential for staying hydrated. Adequate water intake enhances focus, aids in flushing out toxins, ensures optimal organ function, and boosts metabolism. It is advised to drink at least 1.5 liters of water before noon, with the first liter consumed upon waking to kickstart your metabolism. Iodized alkaline water is strongly recommended to achieve a pH balance of 7.8 or higher, promoting an alkaline environment for overall health. Expect more frequent bathroom visits as your body eliminates toxins.  

* Eat plenty of healthy fats

While you can relax about fat consumption on the keto diet, it's important to ensure that most of the fat you consume is from healthy sources. Avoid trans-fats, which are artificial, and opt for healthier choices like MCT oil, a common ingredient in bulletproof coffee. MCT oil is an excellent fat option because of its molecular structure; once ingested, it converts into ketones, providing an immediate energy boost. Other sources of MCT include organic coconut oil, oily fish, nuts, seeds, avocados, avocado oil, and red meat. Bone broth is another great option, adding collagen and protein to your diet for an extra boost to your immune system and gut health.

* Moderate protein portions

It's important to limit your protein intake and ensure that healthy fats make up the majority of your calories. If your goal is muscle building, steer clear of excessive protein consumption, as it contradicts the principles of keto. High protein intake leads to its conversion into glucose, which the body will use for energy instead of burning fat, thus disrupting ketosis. Consider incorporating plant-based proteins, which are also rich in fiber, to aid your body in eliminating toxins.

The Keto diet is a significant change in eating habits that requires careful consideration. We have provided some tips on the keto diet to help you make an informed choice. It is crucial to consult your doctor before beginning any strict dietary restrictions, as certain health conditions may not be compatible with this diet. However, nutritious plant-based ingredients offer excellent benefits for promoting health and wellness.