What can you eat on a ketogenic diet?
A ketogenic diet is basically a diet that turns your body from burning sugar to burning fat. Around 99% of the world’s population has a diet that causes their body to burn sugar. As a result, carbohydrates are your main source of fuel that is used after you digest carbohydrates. This process causes people to gain weight, however, a diet of fats and ketones will cause weight loss. When asked what you can eat on a ketogenic diet, first eat up to 30 to 50 grams of carbohydrates per day. Next, let’s find out more about what you can have on your plate and how the ketogenic diet affects your health.
The importance of caution with sugar on the ketogenic diet
Keto changes your body from a sugar burner to a fat burner by eliminating dietary sugar derived from carbohydrates. The first obvious reduction to make from your current diet is sugar and sugary foods. Although sugar is a definite target for elimination, the ketogenic diet focuses on limiting carbohydrates. We have to watch out for sugar in a number of different types of foods and nutrients. Even a white potato that is high in carbohydrates may not taste sweet on the tongue like sugar. But once it reaches your bloodstream after digestion, those carbohydrates add the simple sugar known as glucose to your body. The truth is that our body can only store so much glucose before it is dumped elsewhere in our system. The excess glucose becomes what is known as the fat that accumulates in our stomach region, love handles, etc.
Protein and its place in Keto
One source of carbohydrates that some people overlook in their diet is protein. Consuming too much protein according to your body’s tolerance level will result in weight gain. Because our bodies convert excess protein to sugar, we should moderate the amount of protein we eat. Moderating our protein intake is part of how to eat keto and lose weight. First, identify your own daily protein tolerance and use it as a guide to maintaining optimal intake of the nutrient. Second, choose your protein from foods like organic cage-free eggs and grass-fed meats. Finally, create a variety of meals that are delicious and keep her interested in the diet. For example, a 5-ounce steak and some eggs may provide an ideal amount of daily protein for some people.
Calorie intake on the ketogenic diet
Calories are another important consideration for what you can eat on a ketogenic diet. The energy derived from the calories in the food we eat helps our body stay functional. Therefore, we must eat enough calories to meet our daily nutritional requirements. Counting calories is a burden for many people on other diets. But as a ketogenic dieter, you don’t have to worry as much about calorie counting. Most people on a low-carb diet are satisfied eating a daily amount of 1,500-1,700 kcal of calories.
Fats, the good and the bad
Fat isn’t bad—in fact, there are plenty of good, healthy fats in whole foods, like nuts, seeds, and olive oil. Healthy fats are an integral part of the ketogenic diet and are available in spreads, snacks and dressings. The misconceptions regarding fat consumption are that too much fat is unhealthy and causes weight gain. While both statements are true to a certain extent, the fat we consume is not the direct cause of the fat that appears in our bodies. Rather, the sugar in each nutrient we consume is what ultimately turns into fat in our bodies.
Balance your nutrients wisely
Digestion causes the sugars we eat to be absorbed into the bloodstream and the excess amount transferred to our fat cells. A high-carbohydrate, high-protein diet will result in excess body fat, because there is sugar content in these nutrients. Therefore, overeating any nutrient is unhealthy and causes weight gain. But a healthy diet consists of a balance of proteins, carbohydrates and fats according to your body’s tolerance levels.
Almost everyone can achieve a ketogenic diet with enough persistence and effort. Additionally, we can moderate a number of bodily conditions naturally with keto. Insulin resistance, high blood sugar, inflammation, obesity, and type 2 diabetes are some of the health conditions that the ketogenic diet can help stabilize. Each of these unhealthy conditions will be reduced and normalized for the sufferer following a healthy ketogenic diet. Low-carb, high-fat, moderate-protein whole foods provide the life-changing health benefits of this diet.