The Keto Diet: How to Eat Healthy and Lose Weight

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What is the keto diet?

The keto diet is a low-carb, high-fat diet that causes the body to go into ketosis. Ketosis is where your body produces ketones in the liver, which are then used for energy instead of carbohydrates. When you're on the ketogenic diet, it typically consists of 75% fat, 20% protein and 5% carbohydrate. Foods with added sugar or processed foods are eliminated from this diet. Some experts recommend sticking with healthy fats like avocado, olives and olive oil; animal proteins such as salmon, eggs and bacon; leafy green vegetables such as spinach and lettuce; nuts such as almonds and walnuts; seeds such as pumpkin seeds; low-carb dairy products like cheese, butter and heavy cream.

In order to achieve ketosis, most people will need to keep their carb intake below 30 grams per day. Some health benefits include weight loss, improved mental clarity, decreased appetite along with a variety of other health benefits not just related to weight loss!

Why the keto diet is effective for weight loss

Ketosis is a metabolic state where your body burns fat for fuel instead of sugars. Your body will convert its fat stores into ketones, which can then be used by the brain as an energy source. Ketones keep you fuller, longer and they also regulate blood sugar levels. It's a great way to lose weight, especially because you don't have to give up any of your favorite foods! But it takes some time to get acclimated to this new lifestyle change. Here are some tips from food bloggers on how to make the switch from being a carb-eater to eating low-carb or keto

How to eat healthy on the keto diet

Keto is a low-carb, high-fat diet. When you eat something high in carbs, your body produces glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source. Insulin is needed to transport the glucose around your body. But if you consume too many carbs, your blood sugar will spike then drop which triggers hunger causing cravings for sugar or other high carb foods again. It’s an unhealthy cycle that can lead to weight gain.

To break this cycle, keto teaches us to avoid processed sugars and carbohydrates found in most packaged foods with long lists of ingredients because they’re easy to overeat on. You should only eat what’s necessary for nutrition. You won’t find yourself reaching for junk food when you have fat burning ketones in your bloodstream!

However, it's not all bad news about eating healthy on the keto diet! You should aim for a variety of healthy fats like avocado oil, butter, olive oil, coconut oil and more! They're nutritious sources of fat!

Foods to avoid on the keto diet:

● Grains (bread, pasta, cereal)

● Sugars (soda, juice, candy)

● Starches (potatoes, corn) ● Fruits (bananas, apples)

● Legumes (beans, lentils)

Keto diet recipes

The keto diet is a low-carb, high-fat diet that shifts the body from using glucose as an energy source to fat. The keto diet may be difficult for beginners because it requires tracking your intake of carbohydrates, proteins, and fats. It also means you'll have to say goodbye to starchy vegetables such as potatoes, corn, carrots, parsnips, yams or beans. Instead, enjoy green leafy vegetables such as spinach, kale or collard greens. Protein sources include fatty cuts of meat (pork chops, bacon), eggs and seafood. Top off a dish with full-fat dairy foods like cheese, cream or butter to get enough fat on the keto diet plan.

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