Keto Diet Healthy For Weight Loss
The keto diet is a low-carb, high-fat approach to eating that’s used by many people to lose weight and improve their health. It’s also been linked to reducing the risk of certain cancers, heart disease, and diabetes. In order to make the most of a keto diet, it’s important to understand how it works and learn the best ways to stick with it for the long term.
https://www.drberg.com/blog/ketogenic-diet-plan-food-list-cheat-sheet-pdf
The goal of a keto diet is to restrict carbohydrates so that the body burns fat for energy, says registered dietitian Garima Goyal. The resulting process, known as ketosis, can help lower blood sugar and reduce inflammation. In general, you should aim to get 70-75% of your calories from fats, 20-25% from proteins, and 5-10% from carbohydrates.
To limit carbs, you’ll want to avoid most processed foods. This includes anything made with flour, sugar, corn syrup, candies, sodas, fruit juices, ice cream, and cake. In addition, you should also limit starchy vegetables and tubers like carrots, sweet potatoes, and parsnips. Instead, eat lots of non-starchy veggies such as leafy greens and other brightly colored veggies. These are rich in fiber and nutrients.
How to Make the Keto Diet Healthy For Weight Loss
You should also eat plenty of healthy fats, such as avocados, nuts, seeds, and oily fish. These can provide essential vitamins and minerals as well as protein and other important amino acids. In addition, it’s a good idea to include some protein-rich foods such as beans, nut butters, yogurt, and high-fat dairy products like feta cheese. These are rich in both protein and calcium.
Another important tip is to stay hydrated. This can help prevent the keto flu, which is experienced by some people when they first start a new diet. You should also try to keep your electrolyte intake up by adding in some sodium, potassium, and magnesium-rich foods or supplements.
If you’re planning on following a keto diet, it may be helpful to seek out recipes that you enjoy so you don’t get bored. It’s also important to find a balance between protein, fat, and carbs so that you can meet your nutrient needs.
Finally, it’s a good idea to talk to your doctor or registered dietitian about the keto diet before making any major changes to your current eating habits. If you have any health concerns, they can help you come up with a plan that may be safer and more effective for your particular situation. For example, some people who switch to the keto diet experience increased cholesterol levels.
If this is a concern for you, you’ll want to talk to your healthcare provider about changing the amount of fat in your diet or taking a cholesterol-lowering medication. For most people, though, simply eliminating high-carb foods and eating more low-carb vegetables, lean meats, fish, eggs, and nuts will be enough to get them on the right track. You may also want to consider using MCTs, intermittent fasting, and/or exercise to promote ketosis. This can help you overcome the keto flu and see better results with your weight loss.