Perhaps you wish to shed a few pounds to look good for the camera as summer approaches, or you feel a bit heavy and wish to lose some weight and feel healthy.
There is an array of diets available all over the media, and among them is the Keto Diet.
Keto diet is a good option if you wish to lose overall weight, get a lower fat mass and build muscle as research shows that the diet can help maintain lean muscle mass for active women.
What are the best kinds of foods to consume for this diet?
Carbs consist of roughly 5-10% of calories
Carbs can be found on leafy greens, broccoli, tomatoes, eggplant, asparagus, broccoli, cauliflower, cucumber, bell peppers, zucchini, celery, etc.
Protein about 10-20% of calories
You can get your protein intake from chicken, turkey, beef, pork, lamb, eggs, natural cheeses, unsweetened whole milk, plain Greek yogurt, whole milk ricotta cheese, whole milk cottage cheese.
For fish and seafood, the best would be fatty fish like salmon, sardines, tuna, and mackerel.
Fat for about 70-80% of calories
Olive oil, avocado oil, olives, avocados, flaxseeds, chia seeds, pumpkin seeds, sesame seeds, nuts, natural, not-sugar-added nut kinds of butter are your best way to get your fat consumption.
Meanwhile, here are some foods to avoid while on a Ketogenic Diet:
Grains: Wheat, oats, corn, barley and rye. Includes breads and pastas.
Artificial Sweeteners: Sucralose, Equal, Acesulfame, Splenda, Saccharin, etc.
Processed Foods: If it contains carrageenan, don’t eat it.
Low-fat products: Atkins products, drinks, gluten, diet soda, etc.
Ready to get started?
As in any diet, make sure you eat a variety of balanced, nutritious meals throughout the day that include fiber and sufficient protein.
The greatest part of ketogenic diet is the fact that it spares muscle loss, where a carb-based diet doesn’t.
Unlike weight lost in a high carb, calorie-restricted diet will often come both from muscle and fat,
Whereas with keto, you can burn fat without sacrificing muscle. This is referred to often as “body recomposition” and leaves you with a much more preferred physique after weight loss.
