The Ketogenic Diet Foods
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What Can You Eat With A Ketogenic Diet Plan?
The Ketogenic dieting foods is basically a diet which converts your body from burning sugar to burning fat. Around 99% of the wold’s population have a diet which cause their body to burn sugar. As a result, carbohydrates are their primary fuel source used after digesting carbs.
This process makes people gain weight, however a diet of fat and ketones will cause weight loss. As you ask what can you eat on a fat burning diet foods, first of all eat up to 30 to 50 grams of carbs per day. Next, let us discover more about what you can have on your plate and how the weight loss diet foods affects your health.
Keto shifts your body from a sugar burner to a fat burner by eliminating the dietary sugar derived from carbohydrates. The first obvious reduction you should make from your current diet is sugar and sugary foods. Although sugar is a definite target for deletion, the ketogenic diet focuses upon the limitation of carbohydrates.
We need to watch out for sugar in a number of different types of foods and nutrients. Even a white potato which is carb-heavy may not taste sweet to your tongue like sugar. But once it hits your bloodstream after digestion, those carbs add the simple sugar known as glucose to your body.
The truth is, our body can only store so much glucose before it dumps it elsewhere in our system. Excess glucose becomes what is known as the fat which accumulates in our stomach region, love handles, etc.
One source of carbohydrates which some people overlook in their diet is protein. Over-consumption of protein according to the tolerance level of your body will result in weight gain. Because our body converts excess protein into sugar, we must moderate the amount of protein we eat. Moderation of our protein intake is part of how to eat ketogenic and lose weight.
First of all, identify your own tolerance of daily protein and use as a guide to maintain an optimal intake of the nutrient. Second, choose your protein from foods
such as organic cage-free eggs and grass-fed meats.
Finally, create meals in variety that are delicious and maintain your interest in the diet. For instance, a 5 ounce steak and a few eggs can provide an ideal amount of daily protein for some people.
Calories are another important consideration for what can you eat on a ketogenic diet. Energy derived from the calories in the food we consume help our body to remain functional. Hence, we must eat enough calories in order to meet our daily nutritional requirements.
Counting calories is a burden for many people who are on other diets. But as a ketogenic dieter, you don’t have to worry nearly as much about calorie counting. Most people on a low-carb diet remain satisfied by eating a daily amount of 1500-1700 kcals in calories.
Fat is not bad, in fact many good healthy fats exist in whole foods such as nuts, seeds and olive oil. Healthy fats are an integral part of the weight-loss and are available as spreads, snacks and toppings. Misconceptions in regards to eating fat are that a high amount of it is unhealthy and causes weight gain.
While both statements are in a sense true, the fat which we consume is not the direct cause of the fat which appears on our body. Rather, the sugar from each nutrient we consume is what eventually becomes the fat on our body.
Digestion causes the sugars we eat to absorb into the bloodstream and the excess amount transfer into our fat cells. High carbohydrate and high protein eating will result in excess body fat, because there is sugar content in these nutrients.
So excessive eating of any nutrient is unhealthy and causes weight gain. But a healthy diet consists of a balance of protein, carbohydrates and fats according to
the tolerance levels of your body.
Just about everyone can accomplish a weight-loss diet with enough persistence and effort. In addition, we can moderate a number of bodily conditions naturally with keto. Insulin resistance, elevated blood sugar, inflammation, obesity, type-2 diabetes are some health conditions that keto can help to stabilize.
Each of these unhealthy conditions will reduce and normalize for the victim who follows tips to improve a healthy diet plan. Low-carb, high-fat and moderate protein whole foods provide the life-changing health benefits of this diet.
You’ve probably heard plenty about the Atkins Diet over the years. You know, that incredibly popular and controversial diet that involves cutting right down on your carbohydrate intake. You may have also heard of “ketogenic diet foods” – it’s a more scientific term so you may not recognize it.
Did you realize that the Atkins Diet is a type of ketogenic diet? In this article we’ll have a brief look at what the term means and my experience of this type of diet.
The Atkins Diet
The original Atkins Diet book, Dr. Atkins’ Diet Revolution, was released in 1972. Dr Robert Atkins was interested, among other things, in getting his own weight under control. Primarily using self-experimentation techniques he found that eating a diet very low in carbohydrates tended to make him lose weight quickly.
His experimentation was based upon other research papers and, as a result of
his own studies, he became confident that the science behind the diet was sound. The resulting book was a resounding success and, over the next 30 years up to his death in 2003, Robert Atkins continued to produce popular diet books based upon the low- carbohydrate principle.
Ketogenic Diet Foods
Some would argue that only the first “phase” of the Atkins Diet is “ketogenic” but it’s very clear that this element is central to the whole diet. There are many other diets of this type with different names and claims but, if they talk about severely restricting the intake of carbohydrates, then they’re probably forms of ketogenic diet foods.
The process of “ketosis” is quite complicated and would take some time to describe but, in essence, it works because cutting down on carbs restricts the amount of blood glucose available to trigger the “insulin response”. Without a triggering of the glucose-insulin response some hormonal changes take place which cause the body to start burning its stores of fat as energy.
This also has the interesting effect of causing your brain to be fueled by what are known as “ketone bodies” (hence “ketogenic”) rather than the usual glucose. The whole process is really quite fascinating and I recommend that you read up on it.
All forms of ketogenic diet are controversial. Most of the debate surrounds the issue of cholesterol and whether ketogenic diets increase or decrease the levels HDL “good” cholesterol and/or increase or decrease LDL “bad” cholesterol.
The number of scientific studies is increasing year on year and it is certainly possible to point to strong cases on both sides of the argument. My conclusion (and
this is only my opinion) is that one could equally make the case that a carbohydrate-laden diet has negative effects on cholesterol and I think that, on balance, a ketogenic-type diet is more healthy than a carbohydrate-heavy one.
Interestingly, there isn’t so much controversy about whether ketogenic diets work or not (it’s widely accepted that they do); it’s mostly about how they work and
whether that is good/bad/indifferent from a health perspective.
I too am a bit of a self-experimenter. I know this approach isn’t for everyone and it does carry an element of risk. I’ve experimented with a ketogenic diet foods for around eight years now. I sometimes lapse, mostly during holidays, but I always return to the diet as part of my day-to-day routine.
I find that I can easily lose the several extra pounds that I put on during the holidays within around two weeks of starting up the keto diet again. I suppose it helps that I really enjoy the type of food I get to eat by following this regimen.
Many of the foods I like are quite high in protein and fat. I do miss carbohydrate-rich foods such as pizza and pasta but I think that loss is outweighed (sic) by the benefit of being able to each rich food and still keep my weight under control. It goes without saying that I have to avoid sugary foods but I don’t have much of a sweet tooth and I can still enjoy things like good dark chocolate, in moderation.
It’s difficult, if you are just starting out looking for a diet that works for you, to know where the truth lies in this debate; if the scientists can’t sort it out then how are you going to? The plain truth is that you’ll need to educate yourself, weigh up the arguments, then follow your own best judgement.
My experience has been largely positive but you will, no doubt, have heard of friends having problems on low carbohydrate diets for one reason or another. There is no such thing as a miracle diet and most of them are just variations on a theme but all ketogenic-type diets are based upon a very specific principle and that principle has been demonstrated to induce weight loss in many people.
Perhaps you should try to base your opinion on the available evidence and not on anecdotes. It’s your body and your health, after all.