Does the Keto diet work

Keto diet is very popular recently. Does the Keto diet work ？ We need to know what a keto diet is and what we can and can’t eat on a KETO diet plan. Is it healthy?

First of all, there isn’t a lot of research to support the ketogenic diet as a healthy weight-loss option, and if it’s not handled properly, it can be harmful. Keto diet is not recommended.

What is a ketogenic diet

Ketogenic Diet (KETO) is a low-carb, high-fat Diet with a very high proportion of fat intake, strict control of carbohydrate intake and appropriate amount of protein.

The ketogenic diet works by replacing carbohydrates with fat. After the body uses up glucose, it slowly begins to burn fat to fuel the body, slowly entering a ketogenic state, and finally, a state of rapid fat burning.

When the body enters the ketogenic state, the ketone body produces energy for the body and also for the brain. You have better energy, better state of mind, better concentration, and overall improved brain functioning ability.

Ketogenic diets also quickly lower and stabilize blood sugar, which the body produces through ketones, among other benefits.

What are the ways of ketogenic diets

You can find the right way to eat according to your personal needs.

Standard ketogenic diet, low carb, moderate protein, high fat diet, more than 70% fat, 20% protein, less than 10% carbohydrates (even 5%).

There are many different versions. Like periodic ketogenic diets, targeted ketogenic diets, high protein ketogenic diets,

In short, keto is a low carbohydrate diet, carbohydrates must be strictly limited, as for the amount of protein, according to their own needs, appropriate adjustment.

How effective is the keto diet?

I’m sure most people know ketogenesis because of weight loss, and there are so many ketogenesis practitioners on Instagram. At first, you might lose weight with ketogenesis, but that’s not what we’re looking for in a long-term, healthy diet

The biggest feature of ketogenic diet is that for many dieters, you can eat a lot of delicious food, meat and fat, which can be made into a lot of delicious food. For patients with carbohydrate addiction, Does the Keto diet work ？ketogenic diet is a good way to lose weight, but its risks can not be ignored.

What can’t we eat in keto diet ?

Sugary foods: sugary drinks, fruit juices, desserts, cakes, ice cream, candies, etc.

Starchy staple food: wheat, rice, pasta, and other grains.

Fruit: Almost all fruits are high in sugar, with the exception of a few such as blueberries.

Beans or legumes: peas, kidney beans, lentils, chickpeas, etc.

Root vegetables and tubers: potatoes, sweet potatoes, yams, lotus vegetables, carrots, etc

Low-fat processed foods: These low-fat, highly processed foods are usually high in carbohydrates.

Some sugary condiments

Unhealthy fats: Limit your intake of refined vegetable oils, trans fats.

Alcohol: Most alcohol contains carbohydrates, and many alcoholic beverages will take you out of your ketogenic state.

What can we eat in keto diet?

Meat: chicken and other poultry, pork and other red meat, fish, steak, bacon.

High fat fish: such as salmon, trout, tuna and mackerel.

egg

Butter and cream

cheese

Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, etc

Health oil: mainly extra virgin olive oil, coconut oil, avocado oil and animal oil.

Avocado: or avocado, avocado jam.

Low carbon vegetables: such as tomatoes, peppers, cucumbers, etc.

Condiments: you can use salt, pepper and various healthy herbs and spices, sugar free sauces.

What snacks we can eat in keto diet?

No sugar beef jerky, and little dried fish

Fat meat, fish

A moderate amount of nuts

avocado

Celery sticks in guacamole

Moderate amount of high purity dark chocolate

Homemade sugar-free whole fat yogurt

Have a boiled egg

Some cheese cheese

Homemade fat fat bomb

On a ketogenic diet, you basically don’t eat any processed foods, because all processed foods can have sugar in them, so make sure you eat fresh, real food.

Don’t eat any staple foods, roots, starches, all of these dishes, preferably with enough fat, olive oil, coconut oil, grass-fed butter, or avocado oil, nut oil, animal oil, etc., if you eat less of other foods, it’s ok to eat these fats directly, however, it may be a little hard to swallow. Does the Keto diet work ？

We have to go through a lot to completely change our diet, and none of us can do it in a day. There’s not a lot of research on the benefits of ketogenic diets. If you don’t handle it well, you could damage your health. That’s why the ketogenic diet scored low. With so many good diets, we don’t have to risk ketogenesis