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Is The Keto Diet Right For You?

October 01, 2021

The keto diet continues to be the go-to diet for some celebrities, athletes, and even some clinicians. Men seem to like this high protein, high fat diet that doesn't leave them feeling guilty when they don't eat all their veggies. It seems like there are two distinct camps when it comes to the ketogenic diet: love it or hate it. If you aren't familiar with ketosis and the keto diet, this is what you need to know.

 Table of Contents

What Exactly Is A Ketogenic Diet?

Also called keto, low-carb, or low-carb high-fat (LCHF), the keto diet minimizes carbohydrate consumption, and ups your consumption of fats, to put your body into a state of ketosis, during which it uses stored fat as energy. The diet requires a high amount of fat consumption, from 60 to 75% of your total calorie consumption coming from fat. Carbohydrate intake is extremely low, 5-10%, making some foods entirely off limits. When you restrict carbs this way and eat more fat, your body takes about 24 to 48 hours to begin producing ketones, which are created when your body metabolizes fat for energy.

Though the keto diet seems to be current and trending, it has actually been around for years. As far back as the 1920's, it became well known for its treatment of seizure disorders, namely epilepsy. In addition to reducing seizures and their severity, ketosis also showed signs of quick and remarkable weight loss. High protein, low-carb diets, such as the well-known Atkins diet became popular. While the keto diet puts your body into a state of ketosis, much like Atkins, it allows only a moderate consumption of high protein foods.

What Foods Can You Eat On The Keto Diet?

If you are considering starting a keto diet, it is a good idea to do preliminary planning. The more you restrict your carbs, the faster you will enter ketosis. Plan your shopping and your menus to always have the best choices to fit into your plan. It is recommended that your start with 70% of your calories coming from fats, 25% from protein and 5% from carbohydrates. However, you can give yourself a range, such as 60-75% fat, and tweak it for your best results.

keto diet protein, fat, and carbs ratio

To optimize your choices, choose whole foods, and stay away from processed foods if possible. Opt for fresh vegetables or low-carb fruits, and high-quality cuts of meat. Choose full fat varieties of dairy.

Foods To Include In A Keto Diet Plan

  • Meat:
    • Beef, pork, lamb
    • Sausage, Bacon
    • Poultry such as chicken or turkey
    • Fatty fish such as salmon, trout, tuna, and mackerel
  • Eggs
  • Nuts and seeds
    • Macadamias, walnuts, almonds
    • Sunflower seeds, flaxseeds, pumpkin seeds
  • Dairy
    • Fatty cheeses, butter, cream
  • Oil
    • Olive, coconut, and avocado oils
  • Vegetables
    • Leafy green vegetables
    • Low-carb veggies such as tomatoes, onions, and peppers
  • Avocados
  • Condiments
    • Any herbs or spices, salt, pepper 

 

Foods To Avoid On A Keto Diet Plan

  • Grains and starches

  • Sugary, processed foods
  • Beans
  • Most fruits
  • Root vegetables
  • Low fat products
  • Alcohol
  • Sugar-free processed diet foods 

 

ketogenic food pyramid

Should You Try The Ketogenic Diet?

The keto diet has proven results that might make it the perfect fit for you. If the list of recommended foods is something you can live happily with, most people who try the Keto diet have found outstanding results as far as weight loss. Because you are eating more whole foods and less processed and sugar laden foods, you will also probably notice that your blood sugar is more stable. You may also notice more energy, better focus, and you may even sleep better. You may notice other health benefits such as lower cholesterol and blood pressure as well as an improvement in your skin.

Some people struggle with the high fat in the keto diet and some miss eating fruits and high carbohydrate vegetables. Initially, keto dieters sometimes feel tired and lethargic, primarily due to the change in diet. Constipation and other digestive issues sometimes affect dieters because of the lack of fiber in the diet. For this reason, people who have digestive disorders may struggle with Keto. Higher protein levels may make this diet off limits to people with kidney disease.

The ketogenic diet has been around for decades and has proven health benefits. However, it is not for everyone. If you want to give it a shot, why not combine it with one of our Mdrive supplements to get in your best shape ever? Mdrive is the everyday supplement for driven men, providing you with more energy, strength, and drive.





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