Suppose you are in the conversation of dieting and weight loss, then chances are you will hear about keto or ketogenic diet. That is because keto diet has now become the highly popular ways worldwide to shed any excess weight as well as improve your health. The research has also demonstrated that by adopting the low-carb and high keto fat snacks diet will promote your fat loss and improve a few conditions like diabetes or cognitive decline. In this article we will explain what you must eat & avoid when following the keto diet and offers one-week ketogenic meal plan for getting you started.
Basics on Ketogenic Diet
Keto diet is high in fat, low carbs, and moderate level of protein diet. When you are following the ketogenic diet, generally carbs are decreased to below 50 grams daily, although stricter & looser versions of a diet exist. Fats must replace most of the cut carbs as well as deliver 75% of the total calorie intake. The proteins must account for over 20% of the energy needs, whereas carbs are generally restricted to over 5%. The carb reduction forces the body to rely over fats for main energy source in place of glucose —process called as ketosis.Whereas in ketosis, body uses ketones — the molecules made in liver from the fats when intake of glucose gets limited — as alternate fuel source. Although fat is avoided for the high calorie content, the research shows that the ketogenic diets are more effective in promoting the weight loss than the low-fat diets. Also, keto diets decrease your hunger and improve satiety that will be helpful when you are trying to lose your weight with our low carb cookies.
Keto Diet Plan
Switching to a keto diet will appear very overwhelming, but it does not need to be tough. Your main focus must be to reduce carbs when increasing protein and fat content of snacks and meals. To reach and stay in the state of ketosis, the carbs should be restricted. Whereas some people may achieve ketosis just by eating below 20 grams of the carbs daily, some might be successful with the higher carb intake. Normally, lower your carb intake, easier it will be to reach & stay in the ketosis. For this reason, sticking to the keto-friendly foods or avoiding items that are rich in carbohydrate is a best way of losing weight on ketogenic diet.