Introduction
The ketogenic diet is a low-carb, high-fat eating plan that helps you lose weight and improve your health. It’s similar to other low-carb diets, but it differs in that it also restricts protein intake and puts an emphasis on healthy fats.
In this article, we’ll discuss what the ketogenic diet is, how it works and how you can use it to achieve your goals.
History of the Keto Diet
The keto diet is a low-carbohydrate, high-fat diet. It’s been around since the 1920s, but it has only recently gained popularity.
The keto diet was first developed as a treatment for epilepsy in children who weren’t responding well to medication. The idea was that by severely restricting carbs and increasing fat intake, you could control seizures better than with medication alone. This theory was later proven correct–and now there are several studies showing that the Keto Diet can be helpful for people suffering from epilepsy or other neurological conditions like Alzheimer’s disease and Parkinson’s disease.
Ketosis is when your body starts burning fat instead of glucose (sugar) for energy because there isn’t enough glucose available in your bloodstream after cutting out carbs from your diet completely–and this process happens naturally when you’re on any type of low-carb regimen like Atkins or Paleo Dieting because they both require limiting how much sugar you consume each day too!
What to Eat on the Keto Diet
The keto diet is a high-fat, low-carb eating plan. It’s based on the idea that when you eat foods high in fat and low in carbs, your body will enter a state of ketosis–a metabolic state where your body burns fat instead of carbs for energy.
In order to be successful on this diet, you need to limit your carb intake to 20 grams per day or less (for most people). You can also choose to keep it at 50 grams per day if you want more wiggle room (this is what I do). That means no breads, pastas or other starchy foods like potatoes!
Instead of these higher-carb options, focus on eating lots of healthy fats like avocado oil; grass-fed butter; olive oil; coconut oil; ghee (clarified butter); nuts/seeds like almonds/peanuts/walnuts etc.; fatty fish such as salmon (wild caught preferred) tuna etc.; full-fat dairy products such as cheese milk yogurt cream etc..
What Not to Eat on the Keto Diet
- High-Carb Foods:
The keto diet is a high-fat, moderate protein, and low-carb diet. If you’re eating a lot of carbs, it’s easy to go over your daily allowance of 20 grams. This can lead to cravings and make it harder for you to stick with the plan. - Processed Foods:
Processed foods are usually higher in carbs than whole foods (like vegetables). They also tend to lack nutrients that help keep us full longer–so we end up eating more than we should because our bodies aren’t getting enough nutrients from what we’re eating! - Refined Sugars: Sugar doesn’t just mean table sugar; it includes any sweetener that contains calories from carbohydrates like honey or maple syrup (even agave nectar).
Keto Diet Meal Plans
The Keto Diet Meal Plans are a great way to get started on the keto diet. There are many different types of meal plans available, but we recommend starting with one that has been created by a registered dietitian and certified personal trainer who has experience working with clients who have diabetes or heart disease.
If you’re looking for some tips on how to make meal planning easier, check out our blog post here!
Keto Diet and Exercise
To keep your heart healthy, it’s important to exercise regularly. The Keto Diet is a great way to lose weight and improve your overall health. But if you’re new to the Keto Diet, it’s also important that you know how much exercise is safe for someone who is following this eating plan.
The best way for anyone who wants to start exercising on their Ketogenic diet is by walking or running outside in nature as much as possible. This helps with weight loss because it increases blood flow throughout the body while also helping burn more calories than other forms of exercise like swimming or cycling indoors at home where there isn’t any wind resistance from moving forward through open air (wind).
If walking outdoors isn’t an option then try doing some light weight lifting exercises such as squats or lunges instead! These types of movements will increase muscle mass which means burning more fat after each workout session ends! Just remember: Don’t overdo things too fast! Start out small then gradually increase intensity over time until reaching maximum potential output level before stopping altogether.”
Potential Risks of the Keto Diet
*Nutrient Deficiencies
The keto diet is often criticized for being too restrictive in terms of food choices, which can lead to nutrient deficiencies. The most common nutrients that are lacking on the keto diet are:
- Carbohydrates – these are key sources of energy and essential vitamins and minerals. When you remove them from your diet, you need to replace them with other foods that contain these nutrients (such as fruits).
- Fats – some people may have trouble getting enough fat into their diets if they’re only eating high-protein foods like meat, fish and eggs. You should make sure that at least 70% of your calories come from fats so that you don’t become deficient in omega-3 fatty acids or vitamin A (retinol).
Who Should Try the Keto Diet
If you have any of the following conditions, the keto diet may help:
- Diabetes
- Heart disease (including high cholesterol)
- High blood pressure
Who Should Avoid the Keto Diet
- If you have kidney disease, the keto diet may not be for you. The kidneys are responsible for filtering out waste products and excess fluid from your body. If they aren’t working properly, it could lead to dehydration and electrolyte imbalances that can be dangerous.
- Pregnant women should also avoid this diet because it could cause serious complications in their babies’ development–not to mention the fact that they need more nutrients than usual at this time in their lives!
- Because children are still growing and developing their bodies, they shouldn’t follow any restrictive diets like keto until they’re older (which is why we don’t recommend it).
Conclusion
The keto diet is a high-fat, low-carbohydrate eating plan. It’s been around for decades and has been used to treat epilepsy in children since the 1920s. The diet became popular again in 2011 after Dr. Oz featured it on his show as an effective weight loss tool that would help you get leaner, faster.
The keto diet involves drastically reducing your intake of carbohydrates (to less than 50 grams per day) while increasing your fat intake and consuming moderate amounts of protein. When you cut out carbs from your diet completely, your body enters ketosis–a metabolic state where it burns fat instead of glucose as energy–which causes rapid weight loss without hunger pangs or fatigue like other diets may cause because there isn’t enough glucose circulating through the bloodstream at any given time (1).
