Types of diets

• Keto 

Introduction

A Keto diet (also known as ketogenic diet) is a low carb high fat diet that is based of the the process of Ketosis. Ketosis is a natural process of the body in response to low food intake that helps us survive by producing ketones by breaking down fats in the liver.

The main goal of Keto diet is to force your body into this metabolic state. This is not done through starvation of calories but by cutting out the  carbohydrates from the food you intake.

When you start putting in more fats and deduct carbohydrates, your body will prepare to burn ketones as a primary source of energy. A good amount of ketones in your body will help you in weight loss, physical, mental performances and many health benefits.

Why do you cut down carbs?

If you eat foods high in carbohydrates (usually a normal diet), your body produces glucose and insulin. Glucose being the easiest molecule for your body to convert and use as energy, it will always end up being the main source of energy and hence the fats won't be needed and end up being stored. Lowering the intake of carbs will induce the body into the state of ketosis.

What do I eat in a Keto diet?

Remember, if you want to start the ketogenic state of your body quickly, you must always plan ahead. The more restrictive you are in cutting out carbohydrates the faster you will enter ketosis.

Common macro-nutrients goes like this for a keto diet:

5% Carbohydrates
25% Proteins
70% Fats 

You can calculate your recommended macro-nutrients based on you height, weight, age and activeness by using either an online keto calculator (linked below) or through an app.

Keto Calculator for Macros

We will be posting a few simple keto recipes to help guide you during your diet. This will be posted through timely blogs. While you wait here are a few tips of what you can and can not eat in a keto diet.

Absolutely Eat: Meats – fish, beef, lamb, poultry, eggs, etc. Leafy Greens – spinach, kale, etc. Above ground vegetables – broccoli, cauliflower, etc. High Fat Dairy – hard cheeses, high fat cream, butter, etc. Nuts and seeds – macadamias, walnuts, sunflower seeds, flex, chia, etc. Avocado and berries – raspberries, blackberries, and other low glycemic impact berries. Other fats – coconut oil, high-fat salad dressing, saturated fats, etc. Sweeteners  such as stevia, erythritol, monk fruit, and other low-carb sweeteners.

Do Not Eat: Grains – wheat, corn, rice, cereal, etc. Sugar – honey, agave, maple syrup, etc. Fruit – apples, bananas, oranges, etc. Tubers – potato, yams, etc.

• Intermittent fasting

Introduction

More Details on IF

• Low Carb

Introduction

Related: Grocery List For Low-Carb Diet