You’ve probably noticed the buzz and heard all about it, but do you know what the ketogenic diet actually entails? We put together a short guide that covers the basics.
Ketogenic diets are low-carb high-fat diets that place the body into ketosis; a state where ketones, from fat cells, rather than blood sugar from carbohydrates, are released into the bloodstream. In ketosis, your body draws energy from the ketones and begins burning the fat stored in your body.
For this reason, a lot of people use the Keto diet to lose weight, but there are plenty of positive side-effects. Other benefits: reduced blood-sugar levels, increased metabolism, stabilised energy levels, reduced symptoms of type 2 diabetes, fewer seizures, and lessened symptoms of autism, parkinsons, alzheimers and multiple sclerosis.
One diet, many ways to do it
While the fundamental rules of the diet are pretty set, there’s more than one way to Keto. The three main types of Keto diets are as follows:
Standard Ketogenic Diet: The macro split is like this: 75% fat, 20% protein, 5% carbs.
Targeted Ketogenic Diet: If you have high-level fitness goals, try this. It allows you to add more carbs before and after workouts.
Cyclical Ketogenic Diet: High-fat for most of the week with one or two days of added carbs – if you’re an athlete, pick this one.
Regardless of the Keto diet you end up on, you’ll always be advised to eat whole, minimally processed foods. Here are some examples:
Remember, the goal is whole foods that are low-carb and high-fat. That means you’ll want to avoid these:
It can be daunting to read a list like that – there seems to be a whole lot you can’t eat – but there is a lot you can eat! The Lifesum app has more than enough Keto-friendly recipes to keep you satisfied so you won’t go hungry and you’ll still enjoy eating. You’re sure to find something you’ll like!
While the Keto diet is less restrictive in terms of what you can eat, there are still a number of things to consider before you commit.
A vital part of your Keto journey is understanding the difference between total carbs and net carbs. Total carbs are the total number of carbohydrates listed on a food product. Net carbs are the total number of carbs minus fiber.
This little detail might seem negligible, until you’re looking at your recommended carb-intake and the number is very small. Calculating net carbs rather than total carbs means you’re able to eat a little more, which is kind of a big deal when you’re limited to a certain amount each day.
And here’s the best news: Lifesum counts net carbs. The app has all you need to successfully start your Keto journey, all the way down to the last gram of carb.
Interested in giving it a try?
Download the app today to get started with you Ketogenic Diet Plan plan today!
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