What is Keto diet? What to eat and what to avoid?

 

The Keto Diet: 

A Comprehensive Guide

The ketogenic diet, commonly known as the keto diet, has gained popularity as a low-carb, high-fat eating plan. Let’s delve into the details of this dietary approach, including what to eat, what to avoid, and how to get started.

What Is the Keto Diet?

The keto diet is a low-carb, high-fat regimen that aims to shift your body into a metabolic state called ketosis. In ketosis, your body primarily burns stored fat for energy instead of relying on carbohydrates. Here are the key points:

1. Macronutrient Ratios:

   • High Fat: You’ll consume foods rich in healthy fats, such as avocados, eggs, and nuts.
   • Moderate Protein: Protein intake is moderate to maintain muscle mass.
   • Low Carbohydrates: Carbs are significantly restricted to induce ketosis.

2. How Ketosis Works:

   • When you reduce carb intake, your liver produces ketones from stored fat.
   • These ketones become the primary fuel source for your body.

3. Benefits of Keto:

   • Weight Loss: Ketosis promotes fat burning.
   • Stable Blood Sugar: Reduced carb intake helps regulate blood sugar levels.
   • Increased Energy: Steady energy from fat metabolism.

What to Eat on Keto

Here’s a list of keto-friendly foods:

1. Meats and Poultry: Beef, lamb, chicken, turkey, and fish.
2. Eggs: A versatile protein source.
3. Leafy Greens: Spinach, kale, and other non-starchy veggies.
4. Above-Ground Vegetables: Broccoli, cauliflower, zucchini, etc.
5. High-Fat Dairy: Hard cheeses, cream, and butter.
6. Nuts and Seeds: Macadamias, walnuts, sunflower seeds, etc.

What to Avoid on Keto

Steer clear of these foods:

1. High-Carb Foods: Bread, pasta, rice, and sugary treats.
2. Starchy Vegetables: Potatoes, corn, and peas.
3. Processed Foods: Chips, cookies, and sugary beverages.
4. Fruits: Some fruits (like berries) are okay in moderation.

Sample Keto Menu (7 Days)

Here’s a simple 7-day menu to get you started:

1. Day 1:

   • Breakfast: Chia seed pudding with almond milk.
   • Lunch: Grilled chicken salad with olive oil dressing.
   • Dinner: Baked salmon with steamed broccoli.

2. Day 3:

   • Breakfast: Scrambled eggs with spinach.
   • Lunch: Avocado and bacon salad.
   • Dinner: Beef stir-fry with cauliflower rice.

3. Day 5:

   • Breakfast: Keto-friendly smoothie (avocado, coconut milk, and spinach).
   • Lunch: Turkey lettuce wraps.
   • Dinner: Zucchini noodles with pesto and grilled shrimp.

Remember, consult a registered dietitian to tailor the keto diet to your specific needs. Stay hydrated, focus on nutrient-dense foods, and enjoy your keto journey!