Health freaks grind over diet. But have you ever wondered what this diet culture is or why it should be taken seriously to achieve health goals? Fitness trainers and coaches always talk about it, they prioritize it! But here comes the learning that- 

“Eating for weight loss and eating to become healthy are two different things.” 

What is keto diet?

Nowadays, you must have encountered keto diet or keto diet plan for weight loss on the internet or gym. Ketogenic diet simply means a low-carbohydrate and a high-fat meal diet. The portion and calories are different for every individual. Because we all are different, so do our requirements, hence every individual needs a program according to their needs and goals. The keto diet emphasizes fibrous low carb and focuses on fat burning. 

Our body functions on two primary energy sources for the body; glucose and fatty acids. Glucose comes from carbs in the diet and fatty acids come from fats. When daily carbs intake is in the form of sugar and starch reduces in the diet, our body shifts to fatty acids for energy. When carbs are available, the body preferentially burns carbs before burning fats to maintain a stable blood sugar level. In keto diet, when glucose does not come, the body shifts to fatty acids as an energy source.

Most body parts can use fatty acids, but specific organs, such as our brain, cannot use them. At that time, the liver breaks the fatty acids down into ketone bodies (this is where the term keto comes from) for the brain to use as energy when glucose is scarcely available. In such a scenario, the body’s primary fuel source during carbohydrates restriction becomes fat from the diet and fat tissue, thereby reducing body fat faster 24/7.

The wrong idea of consuming fats in keto diet.

Do you smirk a little after hearing about high- fat meals? People usually get excited after knowing the keto diet for weight loss carries high fat. Hence they tend to add artificial trans fat, vegetable oil and expect results. But the experts here have mentioned that those fats should be healthy fats because they are going to give you energy not to survive the day but to thrive. 

Consuming bad fats is loved by all of us. But if we add them into the diet, you aren’t making any progress in your fitness journey. At the same time it is going to create an imbalance in the keto diet. Altogether, your efforts will be in vain if you aren’t sticking to healthy fats. Read ahead we are going to cover keto diet food list.  

What does a keto diet plan for weight loss look like?

We already have discussed a simple idea of keto diet. But let’s understand in terms of numbers. Numbers give us the idea of portion size but does it contain nutrients we need on a daily basis? The goal of keto diet is a healthy weight loss for which we cut down the bad fats and reduce carbs. Priority is changing the lifestyle and focusing on a healthy weight loss. Healthy weight loss is crucial because our body needs certain vitamins, minerals, and nutrients regularly. Hence while cutting down and creating new meals wellness coach focuses on overall health of the body and not just weight loss.

To lose weight, initially the keto diet includes around 50 gm of carbs per day. Along with the 100 gm- 150 gm of healthy fats to encourage ketosis. These healthy fats will fuel you to workout better and not miss the daily fun activities too. The quantity can go down to 15gm to 20 gm of carbs as per the body requirement. This is how the ideal version of the keto diet looks like.

Basically your keto diet plate will be filled with a rich amount of protein, to help you stay energized, healthy, and active. It focuses on vitality. The amount of protein could be 1 gm per lean body mass. It can be changed as per the daily activities. It is a version of a fat loss plan which takes 4-5 days to kick in. And the period of any keto diet is ideally 15 strict days of compliance. It can change as it depends on the person’s goal and weight. 

How ketosis kick starts the real weight loss?

We have got the sense that in a keto diet we are focusing on the healthy fats. Ketosis is a process where the fat is burned to give us energy which we utilize the whole day. A person on a diet consumes low carbs hence the body doesn’t have enough carbs to burn. At that time, those healthy fats come into the picture and are utilized.

Our body starts using ketones generated from healthy fats. And not the glucose that we usually get from carbs. These ketones help us throughout the day to manage our work and all other activities.  The advantages of keto diet benefits are multiple because it becomes highly nutritious and the body starts receiving the needed nutrition. All this happens while you are losing weight.

Types of ketogenic diet plans: 

Standard ketogenic diet (SKD):

The standard ketogenic diet contains 70-75% healthy fats, about 20% of protein, and only 5-10% carbs. The primary goal of weight loss becomes easy in a standard ketogenic diet. It follows the low-carb rule that supports ketosis and boosts fat burning.

Cyclical ketogenic diet (CKD): 

The other name for cyclical ketogenic diet is carb blocking diet. This diet is especially followed by athletes. In CKD, high amounts of carbs are eaten for two days followed by five ketogenic days. 

Targeted ketogenic diet (TKD):

Targeted ketogenic diet breaks the rule of low carbs. In TKD a person is allowed to consume extra carbs before or after the workout/physical effort. During a workout our body needs more energy to move in a gym. In order to cope up with the heavy exercises some people follow a targeted ketogenic diet for extra working hours.

High protein ketogenic diet: 

A high protein ketogenic diet emphasizes the high protein in-take. This type of ketogenic diet plan involves 35% of protein with 60% of fats and only 5% of carbs. Protein rich diet makes weight loss easy and effective.

Very low carb ketogenic diet (VLCKD):

Very low carb ketogenic diet is similar to a standard ketogenic diet. The percentage of carbs in VLCKD are very little.

Calorie-restricted ketogenic diet:

Calorie-restricted ketogenic diet is designed for the people who need to flush their weight by focusing more on diet. In this plan, calories are measured and that set of amounts brings out weight loss.

MCT Ketogenic Diet:

In this ketogenic diet, coconut oil which is a good source of MCT (Medium Chain Triglycerides) is included in a meal. This allows people to eat more carbs, protein and still manage a better ketosis to achieve the desired weight loss. One should follow MCT under the guidance of a personal wellness coach only. The MCT ketogenic diet follows the same rules of standard ketogenic diet except fats.

Well Formulated Ketogenic Diet (WFKD):

Well formulated ketogenic diet follows the similar roadmap of a standard ketogenic diet. It is called as well formulated because the ratios of all nutrients are set according to the standard scale. This plan is the most common one amongst everyone. 

Keto diet benefits 

Accelerates weight loss

Ketogenic diet isn’t only nutritious but it truly accelerates healthy weight loss. It is not like a regular fat loss program because the keto diet directly targets fulfilling the nutrient needs of the body and kick starts the overall weight loss. People usually find it hard to lose stubborn fat. Some people often wonder how to lose weight? Is it safe or will it work for me? In this scenario, the keto diet has worked. It not only helps you reduce weight but build good habits too.

Reduce food cravings

It takes 4-5 days to kick-in the keto diet. Once the person develops a focused mind in following a ketogenic diet the hungry hormone is turned off. They tend to focus on weight loss and their cravings get fulfilled with the healthy fats. The food options in keto aren’t limited, hence one doesn’t have to settle down for limited varieties.

Increases good HDL

HDL is a good cholesterol level in our body that rises as the person starts eating healthy fats. We tend to fall for sugary and processed food, which is rich in white starch maida and is considered as bad carbs. Through a keto diet the body starts consuming nutrition from healthy high level fats.

Reduces the risk of metabolic syndrome

Metabolic syndrome is a state where the body faces issues such as high blood pressure, high sugar levels, poor digestion, and increased waist fat. The improved version of diet can manage all of these issues and help you get rid of them. A 2012 study published in The American Journal of Epidemiology revealed that low-carb diets are more effective.

Lowers the risk of type-2 diabetes

People usually consume excess carbs that the body doesn’t require. Such carbs turn into sugar and spike the blood sugar level. Keto diet cuts down the carb and it indirectly helps our body. Following a keto diet plan not only lowers the risk of type-2 diabetes but also helps us in maintaining blood sugar level.

Less carbs more weight loss

There are various diet plans but each keto diet will tell you to eat less carbs and more fats. This method of ketosis pushes us closer to weight loss and fat loss both. It reduces the stubborn fat and unwanted weight. This is how low carbs make keto effective.

Keto food list for beginners

Following the diet is key in any fitness program. In other fat loss programs, you are allowed to have butter, sugar, and a few items on a cheat day. But keto diet is not any regular program. Following the right diet can only make your keto program successful. The exercise can vary depending on your body structure, weight, and desired goal; but a food list is common. The options in this diet are easily available in the market. You don’t have to follow the trendy superfoods you see on Instagram. We do have regional and seasonal food choices which are tasty and affordable. 

Vegetables to go for:

  • Tomatoes
  • Eggplant
  • Asparagus
  • Broccoli
  • Cauliflower
  • Spinach
  • Green Beans
  • Cucumber
  • Bell peppers
  • Kale
  • Zucchini
  • Celery
  • Sprouts

Protein keto diet foods:

  • Dark meat if possible
  • Venison
  • Beef
  • Salmon
  • Sardines
  • Tuna
  • Shrimp
  • Pork
  • Lamb
  • Eggs
  • Natural cheeses
  • Unsweetened, whole milk plain Greek yogurt
  • Whole milk ricotta cheese
  • Whole milk cottage cheese

Healthy fats for keto diet:

  • Olive oil
  • Avocado oil
  • Olives
  • Avocados
  • Flaxseeds
  • Chia seeds
  • Pumpkin seeds
  • Sesame seeds
  • Hemp hearts
  • Coconuts
  • Nuts
  • Natural, no-sugar-added nut butters

Snacking with keto diet

When it comes to weight loss programs, we are restricted from eating specific foods. Ultimately, those foods are our favourite and tastiest snacks. In a keto diet, snacking is included, and this is the best thing for foodies because they find it hard to follow a diet. One can use ingredients mentioned below and follow ketogenic diet friendly recipes. While following please make sure you stick to the calorie count otherwise your goal will start drifting away. To lose weight what we eat is crucial. In a keto diet, you can eat below listed ingredients.

  • Unsweetened coffee and tea
  • Dark chocolate and cocoa powder

Also read about Can Intermittent Fasting Help You Get a Flat belly?

FAQ

1.What foods do you eat for keto?

For a keto diet, a person needs to take care of low carbohydrates and protein, and healthy fats. Do check out the above mentioned ketogenic food list for beginners. 

2.Is keto a healthy diet?

Keto diet is healthy but it cannot be followed for a longer duration. The low percentage of carbohydrates isn’t something one should follow regularly. It supports healthy weight loss only in this particular program. 

3.How does the keto diet work?

Our system is dependent on carbs to get the energy. But in a keto diet we get that energy from healthy fats. Due to low carb the body goes in a state where it uses the fat stored in our body and it reflects as a weight loss. Keto builds muscles and reduces the fat percentage. The diet works well along with the exercise a person follows. 

4.Is keto good for weight loss?

Keto for weight loss is an effective program than other fat reduction programs. The diet here plays an important role to achieve the main goal. For weight loss, reducing carbs isn’t enough. But with a personal wellness coach it is guaranteed to get rid of weight.

5.What are the top 10 keto foods?

The top keto foods can vary according to goal and person’s body. Every individual needs special attention because one shoe doesn’t fit all. The list of top 10 includes:

  • Seeds
  • Olive oil
  • Nuts
  • Egg
  • Tomatoes
  • Eggplant
  • Asparagus
  • Broccoli
  • Cauliflower
  • Spinach

6.How fast will I lose weight on keto?

Results of the keto diet start reflecting within a week only. A person starts losing weight in-between 0.5 to 5 kg. The kgs depends on how much you weigh. The impact of diet and exercise starts to reflect fast because of the low carbs. 

7.How long should I do keto?

The duration of the keto diet program can start from 15-30 days. It’s a strictly planned weight loss program for people who wish to lose more weight in less time. Rather than following DIY and personally managing a ketogenic diet you can seek a wellness coach. Losing weight under safe guidance is the best way to gain results faster. They craft a customized program that suits your physical effort and lifestyle.