The health and fitness industry is all about innovative and new ways for everyone to achieve their goals. Whether dieting down for a holiday, to fit into a wedding dress or even a fitness competition, there have been a plethora of methods to reach the desired result. One such variation was called the Paleo diet, which reigned supreme as king of the waistline conquests.
However, from as recently as December 2016, more search trends were for the Ketogenic diet than Paleo. The popularity of “keto” as it’s been dubbed has only been growing and it has evolved into a lifestyle that goes beyond simply losing weight; it’s about having more energy, better concentration and so much more.
So how does it work exactly? The name keto is derived from how the body is fueled by this diet; ketones and fat are used as the energy sources instead of glucose (sugar). Ketones are produced when your body is starved of glucose, as your body breaks down fats for energy. In reality, this means the keto diet is very low carb, moderate protein, and high fats and looks something like this;
70% fats, 25% protein, and 5% carbohydrate (https://www.ruled.me/guide-keto-diet/)
What does a keto diet look like?
Planning ahead is crucial, you can’t simply grab a chocolate bar from the fridge; you need to engage in meal preparation and have a plan to follow. The goal is to get the body into a state of ketosis and the more restrictive you are with carbs, the quicker this will occur. While there are more advanced keto diets such as a vegan ketogenic diet, we’ll go over the basics.
It’s also important to note what the source of carbohydrates is and to that end, the limited carbs will mostly be sourced from vegetables, nuts, and dairy. Refined carbs are to be avoided and they can be defined as;
As mentioned above, fats are serving as the bulk of the meal plan. Customize this to your personal preferences, by utilizing sauces, dressings, and butter. It’s important to know the differences between fats, however, as too much of the wrong kind can actually have a negative effect. This link provides a closer look at the following;
Protein is next in the diet and it’s important to keep this at the moderate level of consumption, as too much will actually put your body out of ketosis and increase production of glucose, which is something that is to be avoided in order to stick to this regime. A good tip is to supplement the protein dish with a fatty sauce in order to keep the fat levels high. Keto protein powder is also an option for those that don’t want to spend extra time in the kitchen. Here are some examples of the food to consume;
To surmise this section, be sure to avoid the following foods. Check also here ;
With the diet firmly nailed down, all that’s left is exercise. Now, carbs are the body’s primary source of fuel, so it can be difficult to ascertain what the choices are when it comes to exercising whilst on a low-carb, keto diet. Fear not, however, as there are multiple choices when it comes to exercising which include the following ;
Armed with the information outlined here, it’s clear to see how and why a keto diet is becoming an increasingly popular choice. Essentially, you don’t have to disregard everything you love in your daily food routine and you can still exercise at the same time. Don’t be afraid to experiment and find out what works best for you; after all everyone’s body is different!
This post was submitted by William Munir, Chief Marketing Officer of Destine Nutrition, a supplement company specializing in smarter ways to live a healthier and more productive life.
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