What Is The Keto Diet – Keto Basics Guideline Printable

What is the keto diet

You must be aware that the body uses sugar in the type of glycogen to work. The keto diet that is very limited in sugar forces your body to use fat as fuel instead of sugar since it does not get sufficient sugar.

When the body does not get sufficient sugar for fuel, the liver is forced to turn the accessible fat into ketones that are used by the body as fuel – hence the term ketogenic.

This diet is the top fat diet with the best amounts of protein. Depending on your carb intake the body reaches a state of ketosis in less than a week stay there. Fat is used instead of fuel in the body, the weight loss is dramatic without any supposed limitation of calories.

The keto diet is such that it should aim to obtain 60-70 percent of your daily calories fat, 15-30 from protein and 5-10 percent carbohydrates. This generally means that you can eat only 20-50 grams of carbs in a day.

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What You Can Eat On This Diet

The diet is a top fat diet that is somewhat similar to Atkins. Anyway, there is a bigger emphasis on fats, generally good fats. On the keto diet you can have:

  • Fish
  • Chicken
  • Grass-fed beef
  • Ghee
  • Nut oils
  • Coconut oil
  • Other meats
  • Cream
  • Leafy greens
  • Full fat cheese
  • Nuts
  • Seeds

You can also get a full range of snacks that are meant for keto followers. As you can view from this list, fruits are limited. You can have now sugar fruits in a restrict quantity (mostly berries) but will have to forego your favorite fruits as these are all starchy and sweet.

This diet contains no grains of any type, starchy vegetables like no sugar, potatoes, no cakes and no pieces of bread, no lentils and beans, no pizza, no pasta and burgers, and extremely little alcohol.

This also means no coffee with milk or milk tea. Actually, no milk and ice-cream and milk-based desserts.

>>>RELATED: Keto Meal Plan Easy

What Are The Advantages Of The Keto Diet?

If you are wondering if this diet is secure, its supporters and those who have achieved their weight loss aims will definitely agree that it is safe. Among the advantages of the keto diet you can guess:

  • Reduced or no sugar spikes
  • Loss of weight
  • Seizure controlling effect
  • Appetite control
  • Reduced attacks of migraine
  • Blood force normalizes in high blood force patients
  • Type two diabetes on this diet may be capable to decrease their drugs
  • Some advantages to those suffering from cancer

Apart from the first four, there is no ample proof to supports its effectiveness or otherwise for other diseases as a lot more research is needed over the long-term.

Conclusion

What To Eat On Keto Diet

The keto diet is actually effective in helping you lose weight. According to a new study, many of the obese patients followed were successful in reducing weight. Any issues that they faced were temporary.

If you do not have any important health issues except for obesity and have been unsuccessful in losing weight following any conventional diet, the keto diet may be the best choice.

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