A ketogenic lifestyle is when your diet is based on eating low carbs, high fat and moderate protein. The result is that it puts your body into a state of ketosis which is when your body sources energy from fat stores instead of using carbohydrates.

What is a Keto Diet?

Keto Diet: What is a Ketogenic Diet

Ketogenic diet can help you lose weight and improve metabolic health

The ketogenic diet is a very low-carbohydrate, high fat diet offering a number of health benefits. And according to studies on this diet, it can help you in reducing weight and improve your overall health. As a ketogenic diet drastically reduces carbohydrate intake and replacing it with fat, the reduction of carbohydrate puts the body in a condition called ketosis.  When this condition is reached, the body gets more efficient at burning fat for energy. It also changes fat into ketones in the liver that can provide energy for the brain. These diets can lower blood sugar and insulin levels in a large amount.

You will find ketogenic diets in many different types. The main types include:

Standard ketogenic diet – It is low-carb diet with high fat and moderate protein level. Generally, it constitutes 75% fat, 20% protein and 5% carbohydrate.

Cyclical ketogenic diet – This is a diet that involves intervals of higher-carbohydrate refeeds, for example, 4 to 5 ketogenic days followed by 2 high carbohydrate diet.

Targeted ketogenic diet – This is a diet that allows you to include carbohydrate around workouts.

High-protein ketogenic diet – This diet is similar to standard keto diet but has more proteins. It generally constitutes 60% fat, 35% protein and 5% carbs.

The standard and the high-protein ketogenic diets are quite popular and a lot of studies have been done on them. The other two diets are more advanced methods and are mainly used by bodybuilders and athletes.

Health benefits of a ketogenic diet

A ketogenic diet provides many health benefits. They are more beneficial with metabolic and insulin-related diseases.

Help in losing weight – Research shows that a keto diet is one of the most effective ways of reducing weight. It is far superior to other suggested low-fat diet. The good thing is this diet is so satisfying that you can shed weight without considering the calories or monitoring your food intake.

Helps in diabetes and prediabetes – As the ketogenic diet helps in losing weight, it is also linked to controlling diabetes. Studies have found that many individuals following this diet either stopped or reduce diabetes medication.

Heart issues – A low-carb diet can improve the risk of HDL, cholesterol levels, blood sugar and blood pressure.

Alzheimer’s disease: A keto diet may minimize signs of Alzheimer’s disease and decrease down its development.

Cancer – These days, the keto diets are used to treat several types of cancer and slow down the development of tumor.

Parkinson’s disease – A study has found that a low-carb diet has helped many improve the signs of Parkinson’s disease.

The experts who help people follow ketogenic diets recommend them to limit food that is high in carbohydrates. The food that should be eliminated or reduced includes sugary foods, starches, wheat-based products, unhealthy fats and alcohol.

So, a ketogenic diet can be beneficial for people who are obese, diabetic or are looking for ways to improve their metabolic health.  And this diet will be effective for you if you are consistent and stick to it at a long-term basis.

 

 

Avoid These Common Mistakes on Your Keto Diet

Three common mistakes to watch out for on the Keto diet

The Keto Diet involves long spells on extremely low, (typically less than 50g per day), to virtually no daily carbs as well as increasing your fats to the point where they can make up as much as 65% of your daily macronutrients intake. The idea behind this is to get your body into what’s called a, “State of Ketosis”, meaning the body becomes more inclined to use fat for energy – and research suggests it does just this. Exhausting your carbohydrate/glycogen liver stores and then moving onto fat for fuel means you should end up being fit and healthy.

With no prior experience, though, you are more than likely to make some mistakes when you start out, and these mistakes can end up sabotaging your expectations of getting your body in a good shape. Here are three common mistakes keto dieters make that you must avoid so your diet doesn’t end in a failure.

Not eating enough salt

One of the most common mistakes people following the keto diet make is not consuming enough salt. While in ketosis, your kidneys excrete a large amount of sodium into the urine, so it’s important that you consume more than the recommended 2,300 mg of sodium per day. Not doing so can trigger symptoms like headaches, fatigue, and constipation.

Not eating enough vegetables

Keto Diet – Eat Vegetables

In your pursuit of keto you may obsess over macronutrient numbers and sacrificing nutrient density, but that doesn’t mean you have to refrain from all vegetables. Doing so is a rookie mistake and can lead to various health complications. Vegetables like celery, spinach, asparagus, avocado, zucchini, cauliflower, cucumber, cabbage, broccoli, and kale are a healthy centerpiece for a keto diet as they provide vital micronutrients and antioxidants, play a central part in supporting a healthy intestinal microbiome, and stimulate minimal insulin production. Mom was right after all, don’t skip your veggies!

Not exercising

Of course, keto is not a crash diet, a quick fix or a magic pill but most keto dieters don’t seem to understand that. Following a keto diet can improve your health but more importantly Living the Keto Lifestyle is where you need to be headed. Don’t workout when you find time, MAKE it a point to put aside some time to work out. Be disciplined and make it a habit. Combining your keto diet with a healthy lifestyle is only going to give you the absolute best results and help you feel better, look better, and live better!

If you have chosen keto as the first step to improving your long-term health, more power to you. It can change your life! Just make sure you avoid these common mistakes which often derail most keto dieters and lead them to give up way too soon.

Living the Keto Lifestyle

Deciding To Live The Ketogenic Lifestyle? Be ready to change your life…for the better! The Ketogenic Diet isn’t just a diet, it’s about a lifestyle.

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