Excess weight and obesity are one of the biggest health problems in today’s living world. Shedding the body weight and becoming slimmer is something every people wants to do across the globe.
Genetics, poor sleep, environment, leptin resistance, engineered junk foods, and stress & depression are the major causes of excess weight. Losing your body weight is not an easy task, and it needs determination and motivation.
But what if we say that keto diet plan will have an extraordinary impact on obese and overweight people (1). Not just that, ketogenic foods may also have additional benefits against diabetes, cancer, epilepsy and Alzheimer’s disease (2, 3, 4, 5)
Keep reading to know how to get started on the keto diet and amazing keto foods.
Stats and facts
- More than 1.4 billion adults who are 20 and older are overweight. In that over 300 million women and nearly 200 million men were obese.
What is a keto diet plan
Now it’s time to get to know about what is a keto diet plan. Keto diet plan is a low-carb diet plan that helps women and men lose their weight up to 18 pounds in 5 weeks.
A keto diet plan consists of lists of food, supplements, and exercises to be regularly followed to shed your excess body weight. In other words, a ketogenic diet plan is high in fat (75%), moderate in protein (20%), and extremely low in carbs (5%) dietary pattern.
Read on to know a lot more about how to get started on keto diet, best keto foods, and duration to enter into ketosis (metabolic state).
How to get started on a keto diet
For getting started into the ketogenic lifestyle, you must restrict to carbohydrates that are less than 20grams net carbs per day for a keto diet. If you are more active you can limit the carbohydrate intake to 50-100grams per day.
Here are the additional steps for how to get started on a keto diet:
- Limit the intake of protein (if you are on high protein diet)
- Use fat as a lever
- Drink plenty of water
- Keep up electrolytes
- Eat only when you are hungry
- Focus on whole foods
- Exercise regularly
- Take help of keto supplements
How many carbs on keto
Everyone who is aiming to shed and cut their excess fat must restrict their carbs to slightly different amount to get into and stay in ketosis. There is a carb limit that almost anyone can use to achieve results. The keto carb limit is 35 g of totals carbs and 25 g of net carbs.
The net carbs are the difference of the grams of the fiber from the total grams of carbs. Limiting to less than 20g is beneficial for every people to get into ketosis even more quickly.
Best ketone level for weight loss
Every people who are going to get into a ketogenic lifestyle will wonder on best ketone levels for weight loss. Starting with light nutritional ketosis with 0.5 mmol/L- 1.0mmol/L is beneficial for shedding your excess weight in your body. From nutritional ketosis, you can aim for optimal ketosis, that when your ketone levels are between 1.0mmol/L-3.0mml/L. Therefore, optimal ketosis is called a sweet spot and best ketone level for weight loss.
What foods are allowed on the keto diet
Eggs are one of the versatile foods and healthiest one. Eggs are considered as a perfect ketogenic food that triggers hormones which increases the feelings of fullness for up to 24 hours. Did you know? Eggs are an excellent source of protein with a small calorie package. One large egg contains between 70 calories to 90 calories depending on how it is cooked. Eggs are rich in essential nutrient like folate, calcium, and vitamins, including A and D. In a study, two groups of obese individuals started a keto diet for weight loss. One group ate eggs as a part of the keto diet, and other individuals ate bagels. The individuals who ate egg experienced 65 percent greater weight loss than other individuals. (6, 7)
Generally, some fishes like shellfish are keto-friendly foods. Fishes like Salmon are said to be carb-free, yet they are rich in Vitamin B, potassium and selenium. Seafood is rich in omega-d fatty acids, that have been found to lower insulin levels and enhance insulin sensitivity in obese and overweight people. Thus, fishes like Salmon improves mental health, and decreases the risk of other diseases.
The types of carb vary from fish to fish, and most of the crabs and shrimp contain no carbs, whereas others do contain. The amount of carb content in the fish varies from one fish to another.
Here are the carb counts of seafood: Oysters contains about 4gm, Mussels contains about 5gm, Octopus contains about 4 grams, Clams contains about 5 gm of carbs.
Meat and Poultry
Meat and Poultry are considered staple foods ideal for a ketogenic lifestyle. Fresh meat and poultry contain no carbs instead contains several minerals, vitamins, and proteins that help to preserve muscle mass during a very low carb diet.
It is always best to choose grass-fed meat as the animals consuming grass has high levels of conjugated linoleic acid and antioxidants. In research, it has found that women having a fatty diet leads to cholesterol levels higher than on a low-fat, high carb diet. Thus, it is better to have meat with low carb rate and high in proteins, and other nutrients and grass-fed meat are highly recommended in a ketogenic diet.
Most of the vegetables contain fibers, which are hard to digest. it’s recommended to opt for veggies that are high in water-soluble fibers.
Knowing the carbohydrate content of veggies that you are consuming is necessary. Vegetable like beets, yam, and potatoes could put you over the entire carb limit for the day.
Avocados are the best food you can consume while being on a keto diet. they are not just delicious but also contains the best quality fats that support your ketosis.
Avocados are high in several nutrients, minerals, and vitamins, that includes potassium. Potassium is an essential mineral that many people don’t get enough of it.
A high intake of potassium help makes the transition to a ketogenic diet more manageable. About one-half of a medium avocado or 100gm of avocados (3.5 ounces) contain 9gm of carbs. Avocados decrease the bad LDL cholesterol and triglycerides and increase the level of good HDL cholesterol in your body.
Broccoli is one of the foremost vegetables packed with dozens of nutrients. Broccoli is rich in fiber and a good carb that maintains low blood sugar, aids in digestion, prevents constipation, and curbs overeating.
Many types of research have concluded that broccoli is also a great weight loss vegetable due to its rich fiber content. Therefore, broccoli is a significant superfood that should be a staple on the keto diet.
Asparagus contains lots of insoluble and soluble fiber that makes it the right choice for you to lose weight. Asparagus is a natural diuretic as it contains high levels of the amino acid called asparagine. Consuming more asparagus can help you flush excess salt and fluid from the body. You can easily cut your belly fat and make your body slim by including asparagus into your ketogenic lifestyle.
How long does it take to go into ketosis
Ketosis is a normal metabolic process when your body doesn’t have enough glucose for energy, and instead, it burns the stored fat. This process results in a build-up of acids called ketones within the body.
The time limit it takes to enter the metabolic state ketosis varies from person to person. The best way to reach ketosis is to reduce the consumption of carbs drastically. When you reduce your carb intake to under 50gm per day, your body is using the glycogen stores for energy and switches to use ketones as its fuel.
Generally, it takes 2-4 days to reach ketosis if you intake 20-50 gm of carbs per day. However, some people may take a longer duration to reach ketosis. Daily carb intake, protein and fat intake, exercise, metabolism & age are other factors that affect your time limit to enter the ketosis.
Instead of jumping into the ketogenic diet plan, its recommended to progress slowly. Start with slowly lowering down carb levels, gradual restriction of carbohydrates will save the body from the sudden shock.
It is not a significant matter to shed your weight and remove the toxins if you follow these keto diet foods daily. The natural keto diet plan and keto foods are wondrously discussed and leave no side effects on the body. The above-mentioned keto foods contain lots of nutrients and other health benefits for your body. however, if you feel discomfort overtime or allergies persists, feel free to consult with your doctor.