Ever wondered what a Ketogenic Diet is? This type of diet is a high-fat, low-carbohydrate diet that forces the body to burn fat instead of carbohydrates. Its food ratio consists of 60% to 80% total calories from fat, 15% to 35% total calories from protein and 5% or less calories from carbohydrates.
A Ketogenic Diet is similar to other strict low-carbohydrate diets such as the Atkins or LCHF Diet. However, one major difference is it restricted when it comes to protein. A Ketogenic Diet reduces the levels of insulin thus increasing fat burning dramatically. This in turn makes it easier to burn fat stores helping you lose weight more easily.
The Upside of a Ketogenic Diet
Several health benefits have been attributed to a Ketogenic Diet. This includes increased energy levels and improved weight loss. A Ketogenic Diet also reduces our risks for some health conditions.
- Reduced Risk for Type 2 Diabetes
- Reduces Cancer Risks
- Improved Weight Loss
People suffering from pre-diabetes, Type 2 Diabetes and are not on insulin medication can reverse their condition by switching to a Ketogenic Diet. Medical research has shown that low-carbohydrate diets that limit the intake of sugar and process grains can have a positive effect on people suffering from diabetes.
Studies show that highly-processed, low-nutrient, and pro-inflammatory diets feed cancer cells which makes it easier for them to develop and multiply. Some studies suggest that a Ketogenic Diet may actually starve cancer cells and prevent it from growing rapidly. Generally, diets that encourage us to eat healthy reduce our risks for cancer.
Diets are designed to keep people healthy but one of the most popular reasons is to shed weight. A Ketogenic Diet is highly effective in helping people lose weight. Low-carbohydrate diets keep you feeling fuller longer and speeds up the fat burning process. With less insulin released, the body does not store extra energy in the form of fat. Instead, it focuses on burning existing fat stores for energy.
Foods You Should Eat on a Ketogenic Diet
- Cabbage (3g)
- Avocado (2g)
- Cauliflower (4g)
- Zucchini (3g)
- Spinach (1g)
- Brussels Sprouts (5g)
- Kale (4g)
- Green Beans (4g)
- Broccoli (4g)
- Blackberries (Half a cup which contains 3 grams of carbs)
- Plum (One medium-size contains 6 grams of carbs)
- Kiwi (One medium-size contains 8 grams of carbs)
- Raspberries (Half a cup which contains 3 grams of carbs)
- Blueberries (Half a cup which contains 6 grams of carbs)
- Strawberries (Half a cup which contains 6 grams of carbs)
- Clementine (One medium-size contains 7 grams of carbs)
- Cantaloupe (One cup contains 11 grams of carbs)
- Peach (One medium-size contains 13 grams of carbs)
- Cherries (Half a cup contains 9 grams of carbs
- Zucchini Chips
- Salami and Cheese Chips
- Tortilla Pizza
- Onion Rings
- Sesame Crispbread
- Keto Garlic Bread
- Egg Muffins
- Cinnamon and Cardamon Fat Bombs
- Kale Chips
- Brazil Nuts
- Hazel Nuts
- Pecan Nuts