Keto Diet Guide

The keto or ketogenic diet gives people who want to live healthier lives a new way to manage what they eat. The goal is to eat more quality protein and healthy fat, and fewer carbohydrates. 

This goes against some old-school standards that encourage people to avoid fat at all costs. Today, we understand that not all fat is equal, and some forms are healthy. So what should you know about the keto diet, and what foods are the best keto foods?

What is the Keto Diet? 

The keto diet is a plan to eat little carbohydrates and more fat, not just any fat. This diet requires you to consume fat that is good for you as opposed to what you get when going through a fast food drive-through. 

Foods Right for the Keto Diet

A practical keto diet food list includes:

• Cheese
• Avocados
• Fish
• Eggs
• Nuts
• Greek yogurt
• Cottage cheese
• Low-carb veggies such as greens

These food offer healthy fats, quality protein, and low carbohydrates.

What Does Ketogenic Diet Mean and How Does It Work?

So, keto for beginners: by reducing carbs, the keto diet forces the body into a metabolic state. In other words, it burns fat for energy instead of glucose. Keto is as much about what you don’t eat. You need to stay away from:

• Fruit
• Sugary foods
• Grains
• Starchy foods like potatoes
• Root vegetables
• Low-fat products such as mayo or salad dressing
• Sauces and condiments
• Sugar-free foods
• Beans or legumes

These foods are all high in carbohydrates. 

How and When Did Keto Become Mainstream? 

The ketogenic diet was the first a therapy for epilepsy in the 1920s. A physician with the Mayo Clinic noticed that some epilepsy patients had fewer seizures when they lowered their blood sugar with the proper diet. 

For many, keto is a compromise for fasting, a natural way to drop your blood sugar, creating the same effect. The same doctor developed the diet as a way to mimic fasting while still being able to consume food. 

It is an idea that caught on as people became disillusioned with low-calorie diet plans. Eating more instead of less and getting the same benefits is appealing. 

Is Keto Right for You?

Is keto healthy? The keto diet is a practical choice for many people, including those with type 2 diabetes. One study found that those with type 2 diabetes were able to reverse the condition and reduce or eliminate their need for insulin. 

It can also be an effective short-term strategy for those who need to reset their metabolism, like people suffering from obesity

Keto is something you should talk to your doctor about before starting, though. People respond to the keto diet differently. For example, it might not suit some with certain metabolic disorders. 

What Are the Benefits of the Keto Diet? 

By design, the human body burns glucose which is why it stores excess carbs as fat for a rainy day. It wants to be sure you always have the energy to burn. 

By eating up to 80 percent fat and little to no carbs, your body has to adapt. When there is an excess of fat, t switches to burning that instead of the carbs. When that happens, you are:

• Less hungry
• Have more muscle
• Improve your metabolism

That can lead to improved energy, reduced chronic illness, and weight loss. But, just as importantly, it teaches you to eat better. 

What Makes Keto Friendly Foods?

A keto-friendly diet should consist of 60 to 80 percent fat. The best keto foods include eggs, meat, dairy, and low-carb vegetables. Stay away from refined foods and sugar, even fruit sugar. You also want to avoid trans fat like you get from fast food. 

Keto for Men vs. Women

Women tend to struggle more to lose weight partly because of the amount of estrogen their body produces. So that might indicate that men have more success with the keto diet. 

That doesn’t mean women can’t do keto. They may need to reduce their carbs slowly, though. Men can drop them immediately, whereas women might want to reduce them over three weeks.