The KETO Article
Is Keto a good diet plan? What can keto do for you? Is Keto Safe? In this article, we cover everything a beginner needs to know about starting a Keto diet.
In 2023, you’ve probably heard the word ‘Keto’ thrown around many times. With good reason, a Keto diet is a diet advertised as a weight-loss regimen. Keto limits the intake of carbs, therefore providing a number of potential health benefits. It is therefore identified as a low-carb, high-fat diet.
The idea behind Keto is that, by eating fewer carbs, your body burns fat for fuel. People who practice Keto may experience lower insulin levels; meaning their bodies have to access stored up fat for energy. There are many Benefits to keto diets such as enhancing weight loss and reducing blood sugar levels.
Things to Consider Before Starting Keto
Although eating fewer carbs offers many benefits, not just anyone can start a keto diet. While it appears to very safe, the following groups of people may require medical advice before starting.
1. People subject to High Blood Pressure
2. Diabetic persons who actively take medication like insulin.
Also, breastfeeding mothers are advised to avoid Keto diet. Other than these people, keto is pretty safe.
What to eat on a Keto Diet
By sacrificing carb intake, the keto diet demands a high fat requirement. For instance, a daily 2,000-calorie diet would require something like 40 grams of carbs, 75 grams of protein and a significant 165 grams of fat. Based on your calorie intake, your ratio may differ.
That being said, Fats you can eat on a Keto diet include unsaturated fats like nuts, avocados and saturated fats like butter, palm oil. Protein is a staple for the keto diet, and you can eat anything from egg and beef to pork and bacon. Fruits and vegetables are equally important, such as berries, spinach, cabbage, etc., as they rich in carbs but in smaller doses.
For drinks, water is perfect. Coffee and tea, without sugar, can be allowed. Dairy products, like cheese and milk, are great. A glass of wine, here and there is fine as well. Things to avoid would be all foods that are sugary, starchy and are high in carbs; such as bread, rice, pasta and potatoes.
· Is Keto Safe?
Eating a keto diet is safe for most people. But as aforementioned, if you’re currently on medications for diabetes or high blood pressure; or are breastfeeding woman, consult a doctor before starting the diet.
· Can I Lose Weight with Keto?
Yes; in fact keto diet is perfect for people who struggle with losing weight. During the first week alone, most people lose about 2 to 4 pounds. Others lose a lot more weight.
· How much Carbs is ‘Less Carbs’ for Keto?
Please remember, Keto is one of many low-carb diets. Some low-carb diets accommodate moderate carbohydrate consumption; however keto diet aims for a really low, minimal 20 grams of net carbs a day.
· How Do I Start Keto?
Clean out your pantry and fridge, by removing high-carb food.
Take it slow at the beginning by trying out keto products like our Zero Sugar Granola Bar. As you ease into ketosis, you can then shop for more low-carb foods.