A Keto Diet Meal Plan and Menu That Can Transform Your Body

If you find yourself in a conversation about dieting or weight loss. chances are you’ll hear about the ketogenic, or keto, diet
The keto diet has become one of the most popular methods worldwide among people trying to lose weight and improve their health. Some research suggests that adopting this low-carb, high-fat diet may promote fat loss and improve glycemic control in people with type 2 diabetes (1Trusted Source, 2Trusted Source). The keto diet may also have neuroprotective effects and help improve cognitive function in people with Alzheimer’s disease, though more research is needed (3Trusted Source, 4Trusted Source). While the keto diet does seem to have some benefits, it is typically high in saturated fat. This can raise LDL (“bad”) cholesterol in some individuals, which may increase the risk of cardiovascular disease and cardiovascular events like heart attack and stroke (5Trusted Source, 3Trusted Source). For this reason, the keto diet may not be a good option for everyone. Additionally, the keto diet is not recommended for people who are pregnant or nursing, or those who have kidney disease, liver disease, respiratory failure, cardiac arrhythmia, or type 1 diabetes If you’ve been thinking about trying the keto diet and have gotten the thumbs up from your doctor, use this article to learn more about what to eat and what to limit while following a keto diet. The keto diet, as a rule, is very low in carbs, high in fat, and moderate in protein. When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist. Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. This carb reduction forces your body to rely on fats as its main energy source instead of glucose — a process known as ketosis. Switching to a ketogenic diet may seem overwhelming, but it doesn’t have to be difficult. Your focus should be on reducing carbs while increasing the fat and protein content of meals and snacks. Some online tools and calculators can be helpful. In order to reach and remain in a state of ketosis, carbs must be restricted. While certain people might only achieve ketosis by eating 20 grams of carbs per day, others may be successful with a higher carb intake. Generally, the lower your carbohydrate intake, the easier it is to reach and stay in ketosis. This is why sticking to keto-friendly foods and avoiding items rich in carbs is the best way to successfully lose weight on a ketogenic diet. While in ketosis, your body uses ketones — molecules produced in the liver from fats when glucose is limited — as an alternate fuel source. Plus, keto diets reduce hunger and increase satiety, which can be particularly helpful when trying to lose weight (2Trusted Source) Research shows that ketogenic diets are effective at promoting weight loss — though they may be no more effective than other weight-loss diets

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