Ketogenic diet is not like other diet plans out there. The foods to eat are low in carbohydrates, but are high in fat. It is quite popular and has more than 20 studiesthat show how this diet can help lose weight and even improve our health. In fact, ketogenic diets can be beneficial for people with high risk of developing epilepsy, Alzheimer’s disease, diabetes, and cancer.
But What Exactly is a Ketogenic Diet?
Often called keto, the ketogenic diet involves a drastic reduction of carbohydrate intake. Fat will take the place of the carbohydrates, which will help put the body in a metabolic state known as ketosis. As a result, the body is said to become more efficient in burning fat and is converted into energy. Additionally, fat is turned into ketones, which are found in the liver, so as to effectively supply energy for our brain.
There are several types of ketogenic diet, but the most popular is the standard one which is comprised of:
- Very low carb food (5%)
- Moderate protein intake (20%)
- High fat food (75%)
Another type is high-protein ketogenic diet, which has five percent fat, 35% protein, and 60% fat. Both types have been studied by scientists extensively and their health benefits, while the other methods still need more research.
How to Make the Keto Diet Better for You
When the body is in ketosis, it means that the body doesn’t have enough carbs to produce glucose, which is our primary fuel. But this doesn’t mean keto isn’t safe. Our body has ketones, which are from fat breakdown and is used as an alternative fuel. But whether you want to lose weight or improve your health, you can still tweak your ketogenic diet to make it more effective for you. Here are some ways:
1. Eat more alkaline foods; ditch the acidic ones.
Drink plenty of water and eat more greens, such as kale, spinach, and chard. Reduce your coffee intake and stop drinking alcohol and some dairy products.
2. Drink coffee.
If you don’t drink coffee, this is definitely not the time to start. However, you will be thankful for the extra energy you could get from caffeine. Try the bulletproof coffeefor a much healthier caffeine boost.
3. Be smart when eating out.
Order dishes that are meat or fish based and replace foods that are high in carbohydrates using extra veggies. You can also go for egg-based dishes, including bacon, eggs or omelet.
It also helps to consume large amounts of medium chain fatty acids (MCFAs), a type of fat that comes from plant-based foods, including unrefined coconut oil.