Today’s Topic is: THE KETOGENIC DIET
We’ve all heard about this recent zero-carb, high fat craze -The truth about the Keto-
The Keto diet is a LOW CARB, high FAT diet that puts the body in a state of ‘Ketosis’ (The removal of starchy fruits, vegetables and grains)
This means the body produces Ketones and becomes really effective at burning fat, so it possesses numerous health and weight-loss benefits. This diet is also very common amongst diabetics because of its ability to stabalise blood sugar and prevent insulin resistance
It is important to note that when starting out, one should introduce the ‘High Fat’ concept slowly and add on HEALTHY FATS gradually to allow the body to adjust.
What are the benefits of the Keto diet and why are people hopping aboard?
The presence of Ketones in your blood (Also visible in a urine sample specific to Ketones) helps lower your blood sugar and improve insulin sensitivity. It also reduces inflammation and is most commonly known for it’s effect on BODYFAT and WEIGHTLOSSS
How does it make one lose weight?
The Keto diet utilizes FATS for fuel (Energy) instead of carbs. Doing this uses more energy and revs up your Fat-burning capacity. Consuming healthy fats also makes you ‘feel full for longer’ and curbs the sweet cravings, thus minimizing the risk of you reaching for an unhealthy snack between meals.
The basic Concept of a Keto Diet is the following:
About 70-75% of your daily calories come from fats
About 20-25% of your calories come from protein sources and 5-10% of your calories come from carbohydrates (Mostly from veggies)
What to turn to and what to steer clear of on this diet:
• Leafy greens
• Meats (Chicken, beef, pork, fish)
• Dairy and Eggs
• Nut Butters and Oils (Coconut, Macadamia, Olive oil)
In the RED:
• Starchy Veggies like sweet potato, squash and carrots
• Grains and Breads
• High-Carb Fruits like banana, pears, grapes, pineapple and mango. • Processed Foods and Sugar ➡continue in comments⬅