The ketogenic diet – or keto diet – is a low-carb, high-fat diet. It can be effective for weight loss and certain medical conditions, which has been shown in many studies.
The keto diet is particularly useful for losing excess body fat without starvation and for improving type 2 diabetes or metabolic syndrome.
On a keto diet, you limit your intake of carbohydrates, also known as carbs, to burn fat for fuel.
In this beginner's guide, you'll learn everything you need to know about ketogenic diets, including how to get started to get the best results safely and effectively.
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1. What is the keto diet?
A keto diet is one that restricts carbohydrates and has many potential health benefits.
When you eat a lot less carbs, your body starts burning fat for fuel. This can put your body into a metabolic state called ketosis. In this state, your liver converts fat into small energy molecules called ketones, which your brain and other organs can use for energy.
Eating a keto diet lowers insulin levels, often dramatically, which can help you get energy into your body fat stores. Many studies show significant weight loss on keto without counting calories. Keto diets can have other positive health effects, such as lowering blood sugar.
2. What to eat on a keto diet?
Here are typical foods you can enjoy on a ketogenic diet. The numbers are net carbs per 100 grams (3.5 ounces) of food.
Foods that are lower in:
what to eat
What is the most important thing to do to achieve ketosis? Avoid eating too many carbohydrates. You will probably need to stay under 50 grams of net carbs (total carbs minus fiber) per day, ideally under 20 grams.
The fewer carbohydrates you eat, the more effective the diet appears to be for achieving ketosis, weight loss, or improving type 2 diabetes.
Counting carbs can be helpful at first. But if you stick to our recommended foods and recipes, you can stay keto without counting.
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