A keto diet, or ketogenic diet, is a low carb, high fat diet that can help you burn fat more effectively. The keto diet was originally developed in the 1920s as a treatment for epilepsy, but it has since been found to be effective for a variety of other health conditions as well. When followed correctly, a keto diet can help to promote weight loss, improve blood sugar control, and even reduce the risk of some chronic diseases.
So, how does a keto diet work?
To put it simply, a keto diet forces your body to burn fat for fuel, instead of carbohydrates. When you eat a high-fat, low-carbohydrate diet, your body enters a state known as ketosis. In ketosis, your body burns fat for energy, instead of carbohydrates. You need to consume a diet that is high in fat and low in carbohydrates. Most people get about 60-75% of their calories from fat, 15-30% from protein, and 5-10% from carbohydrates.
It is important to note that a keto diet is not a high-protein diet. While you do need to consume some protein, most of your calories should come from fat. Carbohydrates are broken down into glucose, which is used for energy. When you consume a diet that contains few carbohydrates, your body has to find another source of energy. The body will begin to break down stored fat for energy, which leads to weight loss and improves your overall health.
Why would I want to try a keto diet?
- Weight loss: The keto diet menu can be very effective for weight loss. In fact, it’s often called the keto diet for weight loss. When you eat a keto diet, you tend to lose weight quickly, especially in the first week or two. This is because your body is burning mostly fat for energy, instead of carbs. However, the weight loss may not last if you don’t stick to the diet. Once you start eating carbs again, you may regain the weight.
- Health benefits: A keto diet can also have some health benefits. It may help reduce the risk of heart disease, cancer, and Alzheimer’s disease. The keto diet can also help improve your cholesterol levels and blood sugar levels.
- Performance benefits: Some people also find that a keto diet can improve their athletic performance. This is because ketosis can help your body use fat for energy, which can be beneficial during long-duration exercise.
- Muscle building: A keto diet can also help you build muscle. When you eat a high fat diet, your body is able to use fat for energy, which can help you preserve muscle mass. One study showed that participants who followed a ketogenic diet were able to maintain more muscle mass than those who followed a low fat diet.
How to follow a keto diet?
There is no one-size-fits-all approach to following a keto diet. The amount of carbs, fat and protein you need to eat will vary depending on your individual goals and health status. However, most people will need to consume less than 50 grams of carbs per day to enter ketosis.
To do this, you will need to avoid starchy and sugary foods, including bread, pasta, rice and baked goods. You will also need to limit your intake of fruit, as even natural sugars can kick you out of ketosis. Instead, you should focus on eating high-fat, low-carb foods like fatty fish, meat, eggs, butter, oils, nuts and seeds. You can also include non-starchy vegetables like broccoli, cauliflower and leafy greens.
If you don’t have enough time to cook your meals, you can opt for meal delivery services that can provide you with a keto in Australia.