So, you are considering the keto diet? Or maybe this sounds new to you. However, if you are considering a different course of action to change your eating habits for whatever reason chances are good that you have heard of the keto or ketogenic diet.
It is the latest in a trend of low carb and high fat diets.
As of today, keto is one of the most popular dieting trends globally for weight reduction and improving health.
Studies are starting show a correlation in which people who utilize low carb and high fat diets are at a lower risk for health impairments such as type 2 diabetes.
In this post we are going to discuss what keto is, the foods you should be eating if you want to pursue a keto diet, the different types of keto diets, best keto diet plans, how to choose a keto diet plan that is right for a beginner, and choosing the right keto plan for you.
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What is Keto?
The keto diet emphasizes low carbs, high fat, and moderate protein consumption as an overall guide to eating all meals and snacks.
Most keto diet plans urge adherents to reduce carbs to under 50 grams each day, fats replace most carbs and makeup about 75% of calorie intake, and protein meets about 20% of energy need.
By reducing carbs, your body is forced to utilize fats as the main energy source for daily life activity. This is called ketosis. Specifically, ketosis uses your body’s ketones (molecules manufactured in the liver when glucose is limited) as a fuel source.
Basically, the keto diet is based on a low-carb routine. Carbs are reduced forcing the body to use fats and protein as a source for energy and as a result the body loses weight while avoiding hunger.
Keto Friendly Foods and Foods to Avoid
The difficulty of switching to a keto diet, like most diet plans, is knowing what is acceptable and unacceptable to eat. With keto, the goal is to replace high carb foods with high protein and high fat foods.
The goal is to eat less than 50 grams of carbs per day and the lower the carb intake the easier it is to obtain ketosis with your body and stay in ketosis. So, let’s consider a list of keto friendly foods followed a list of foods to avoid on a keto diet.
Foods you should eat on keto
- Meat- beef (grass feed), pork, venison, and bison
- Poultry – chicken and turkey
- Fish (fatty)– Salmon, mackerel, and herring
- Eggs – organic or pastured whole eggs
- Dairy (full fat)– milk, cream, yogurt, and butter
- Cheese (full fat) – all types of cheese
- Nuts and seeds – all types
- Butter from Nuts – peanut butter and butter made from other nuts such as almonds
- Healthy fats – olive, avocado, coconut, and sesame oil
- Avocados – whole avocados
- Vegetables (no starches) – broccoli, tomatoes, mushrooms, peppers, and greens
- Condiments – vinegar, salt, pepper, lemon juice, various herbs and spices
- Unsweetened coffee and/ or tea
Foods to avoid on a keto diet
- Bread – white and whole wheat bread
- Baked Goods – cake, cookies, donuts, rolls, crackers
- Pasta – all types
- Grain products – wheat, oats, rice, cereal, tortillas
- Starchy Vegetables – potatoes (all types), squash, corn, pumpkin, and peas
- Beans – black kidney, lentils, legumes, chickpeas
- Fruit – grapes, bananas, pineapple, citrus
- High Carb Sauces
- Processed foods –fast food, packaged, and processed meats like hot dogs
- Unhealthy foods – margarine and vegetable oil (corn and canola)
- Diet Foods – anything with artificial sweeteners, colors, and preservatives
- Sweets – all types
- Sugary or Sweetened Beverages
The Different Types of Keto Diet Plans
Depending on your lifestyle, implementing a low carb, high fat, and protein eating plan such as a keto diet can be very difficult. Luckily, there are variations of the keto diet that people can implement that will fit into almost any lifestyle.
Keto diet plans fall into 4 categories: standard plans, targeted plans, cyclical plans, and high-protein plans. Let’s take a closer look at each type of plan.
Standard Plans (about 75% fat, 15-20%% protein, 10% carbs or less)
Standard plans center around all meals and snacks are based on fat such as avocados, fishy fats, meats, olives, olive oil, and butter.
You should attempt to eat 150 grams of fat per day, slash carb intake by over 300 grams (no more than 50 grams per day) in order to put your body into ketosis.
Your diet should mainly consist of vegetables, greens, and low carb fruits. You need to add about 90 grams of protein per day as well.
Targeted Plans (about 70% fat, 15-20% protein, 15% carbs or less)
Targeted plans are perfect for people that are very active such as athletes. They usually need more carbs than the average person. It allows for a higher carb intake which is usually consumed right before or after workouts.
On this type of plan, carb intake should be around 70 to 80 grams per day. Crabs should come from fruit, dairy, and grain that offers a very high nutritional value. The exercise and activity burn off the additional carbs.
Cyclical Plans (about 75% fat, 15-20%% protein, 10% carbs or less on Keto Days AND 25% fat, 25% protein, 50% carbs on Non-Keto days)
On this type of plan, you are attempting to “cycle” your body in and out of ketosis while trying to maintain a balanced diet. These plans can vary based on the preference of the person.
Some people may choose to do keto for 5 days and do the non-keto portion of the diet for two day. Or some people save there non-Keto days for special occasions while the rest of the days are keto.
For the Non-Keto days, carbs should still consist of keto friendly carbs (fruits, vegetables, dairy, and whole grain).
High Protein Plans (60% fat, 30 % protein, 10% carbs or less)
This plan is for the individuals that prefer protein to fats. People that utilize this version of keto should eat about 120 grams of protein and 130 grams of fat every day.
Like the other versions of this diet plan, carbs should still only consist of less than 10% of all daily calories. Many people find this version of the diet easier to follow.
However, this version makes it more difficult for your body to reach ketosis because protein can still be turned to glucose. Nonetheless, you can still lose weight with a high protein keto diet plan.
Choosing the Right Keto Plan for You
So, there you have it. You know what foods you need to eat and which ones you need to avoid on a keto diet plan.
You are aware of the different versions of keto and you may have already had a preference based on the descriptions.
Now, the question: what is the right Keto plan for you?
The answer to that question relies on you. What is your preference? What is your lifestyle? Are you a beginner to dieting? Are you a vegetarian?
Are there any medical or health conditions that you need to consider? OR discuss with your doctor?
The bottom line is that if you want a lifestyle change, if you want to lose weight, if you want to feel healthier with more energy then keto may be the exact thing you need.
After all the information that has been shared in this post, you still may not know exactly how to go about creating a keto diet plan that is right for you.
That is OK.
The plan utilizes your weight and height (BMI) and food choices that are than you used to create a keto plan that is designed specifically for you. It is all you will need!!