The Keto diet is very famous right now. Many people are using it and are reporting significant weight loss while at the same time improving their health conditions such as blood pressure, insulin resistance, diabetes, cholesterol levels, cardiovascular disease, brain health, and much more. As it is a low carbohydrate diet; it changes the normal functioning of your body from “burning sugar” to “burning fat. Before getting to the tips and tricks for best KETO diet by experts, it is important to understand Keto itself.
What does it mean to be a fat burner?
Being a fat burner means that your body can use fat for energy and as a result, all that excess fat will be used up rather than stored. You will finally get the body you have always dreamed of. At the heart of the Keto diet is the restrictive intake of foods that contain carbohydrates (sugar and starch) and their replacement with foods rich in fat.
What does Keto mean?
Keto is short for ketogenic, which comes from the process where fat breaks down into ketones, and our body uses ketones for energy. In the absence of glucose, which comes from the carbohydrates in our diet. Our body force to produce ketones from fats as fuel for our daily energy. Our energy sources are two: glucose (which came from carbohydrates) and ketones (from fat). If you want to use ketones as a fuel, you need to keep insulin as low as possible because insulin suppresses ketone production.
Insulin is the hormone that our body releases in response to carbohydrate foods. Carbohydrates need insulin to be metabolized (to be used for energy). To summarize, if your goal is to use ketones for energy, you need to keep insulin as low as possible, and to achieve this, you need to consume a low amount of carbohydrates.
How we get into ketosis
Ketosis is the metabolic process in which the body uses ketones as an energy source. Ketones are the compounds produced when our liver breaks down fat.
We can enter ketosis by limiting carbohydrate intake (5% carbohydrates) and increasing fat intake (70-75%) in our diet, plus we should get a moderate amount of protein (15-20%). Being in ketosis brings health benefits such as losing weight, mental clarity, reducing belly fat, etc.
Achieving the state of ketosis can take some time; no changes happen overnight. The common question is:
How long does it take to enter ketosis?
It will take 2 to 3 days, or it can take up to 7 days, this depends on one person to another. In general, achieving ketosis depends on the amount of glycogen present in the body, diet, and exercise level.
Tips for Fastest Keto
Here are some tips and tricks for getting the fastest way to ketosis:
The first trick is fasting – You can fast with water fast for 24 hours (drink only water for 24 hours) or fat fast (highly increase fat intake). The purpose of fasting is the depletion of glucose from the body. The faster the glucose depletion, the sooner ketosis occurs. As for fast fat, you need to consume 800-1000 calories a day, and 90% of those calories should be healthy fat. It is a fat fast.
The second trick is exercise – When your goal is to get into ketosis faster, you should do more exercise. Exercise has been shown in several studies to increase blood ketone levels and use glycogen stored in muscles and the liver. High-intensity exercises are helpful such as weightlifting on an empty stomach.
Another trick is to limit your carbohydrate intake to 20g per day. The standard recommendation for carbohydrate intake at Keto is 50g per day. But if you feel capable of lowering 20g per day, it will get you into ketosis faster. The last trick is to get medium-chain triglycerides, or as they are called short MCTs. MCT is a kind of fatty acid-filled oil that our body can quickly turn into ketones. Coconut oil has the highest MCT content of all cold-pressed oils. 15% of coconut oil is composed of medium-chain triglycerides.
Benefits of Keto Diet for Health
Losing weight is one of the most popular benefits of the Keto diet. Being in ketosis means having greater appetite control and no cravings for junk food. For more weight loss results, you can do both the Keto diet and intermittent fasting.
It helps fight type II diabetes. The keto diet indisputably lowers fasting insulin and postprandial insulin, which means that in diabetic patients, it reduces the need to inject insulin. Additionally, the keto diet reduces insulin resistance. A ketogenic diet helps prevent cancer because cancer cells are fueled by sugar and by removing it. They cause cancer cells to starve.
It has been reported that the ketogenic diet improves cognitive function and memory and is also the perfect diet to follow in case of diseases such as dementia, epilepsy, Parkinson’s, Alzheimer’s, etc. The Keto diet has been used in patients with epilepsy since the 1920s. It also improves hemoglobin and blood sugar levels. Reduce inflammation in our body, Swelling of the intestines, skin, joints, etc. It improves the skin and gives more energy. People who have followed Keto report clearer skin and extra energy.
Healthy for brain diet?
Many people follow the Ketogenic (KETO) Diet specifically to improve mental performance. Ketones are a great source of brain fuel. When you reduce your carbohydrate intake, you avoid large spikes in blood sugar. Taken together, this can lead to improved focus and concentration. Several studies have shown that increased intake of fatty acids can affect our brain function.
It improves mood, brings mental clarity, and relieves depression and anxiety. Relying on ketones causes our brains to have a constant source of energy. As a result, we focus 100% of the time.
Foods to eat in Keto
I have classified most foods into smaller groups to remember them as groups, believing it is easier to diet like that.
Healthy Fats and Oils
Bacon fat, olive oil, avocado oil, beef tallow, macadamia oil, lard, avocado, fish oils, coconut oil, sesame oil, coconut butter, nut butter macadamia, almond butter, cocoa butter, etc.
Butter, clarified butter, hard cheese (Parmesan), soft cheese such as brie, whipping cream, sour cream, ricotta, whipped cream, cream cheese, and Greek yogurt.
eggs, lamb, chicken, beef, pork, seafood. When it comes to protein, the best choice is grazing and pasture farming to avoid the antibiotics and steroid hormones found in farmed farm animals. Be careful as too much protein in the Keto diet will eliminate you from ketosis.
Aim for green, leafy, and above-ground cruciferous vegetables like spinach, asparagus, Chinese cabbage, broccoli, cauliflower, Brussels sprouts, kale, etc. Both fresh and frozen vegetables are good to eat at Keto.
Most fruits are too high in carbohydrates and sugar to add to the ketogenic diet. Only low-carb fruits such as strawberries, blackberries, raspberries, and blueberries are allowed.
Nuts and seeds
It includes Macadamia nuts, chia seeds, walnuts, hemp seeds, hazelnuts, pine nuts, flax seeds, almonds, pecans, etc.
Water and drinks
Water (a liter of water per day), bone broth, coffee and tea (you can add butter or coconut oil), coconut milk, and almonds (unsweetened version).
Dark chocolate is best for Keto (only 70% – 85% dark chocolate).
Spices and salt
Cayenne pepper, cinnamon, basil, oregano, rosemary, thyme, garlic, etc. Salt is best for Keto; choose a good quality salt, for example, Himalayan salt or Celtic salt. They contain over 80 minerals, and you need minerals during Keto. Stay away from sodium chloride.
Foods to avoid
The blacklist food includes:
- Ketchup, salsa, BBC sauce, soy
- Any sugar preparation – juices, cakes, sweets, etc.
- Flour products: pasta, bread, pastry
- Alcoholic beverages
- Refined oils (industrially processed)
- Milk, cottage cheese, yogurt, kefir
- Fruit, with a few small exceptions
- High-carbohydrate vegetables – potatoes, corn, beans
- Sausages and other processed meat products
These foods should be avoided for dietary results.