Historically, the Ketogenic diet was discovered as early as 20th century and was (yet still is) an effective solution for individuals suffering from epilepsy. In the early times, bodybuilders used to apply it without actually knowing the mechanisms behind it through doing a “fish and water” diet. Additionally, it is the diet that humans historically adhered to naturally before processed sugars became so readily available.
Till date, the Ketogenic Diet has maintained its status of effectiveness and of course gaining wider attention among people looking to lose weight faster. The Ketogenic diet is a low-carb, high-fat diet that causes weight loss and provides health benefits. It involves significantly reducing carbohydrate intake while increasing protein to the levels necessary to maintain muscle mass with the calorie ratios approximating 70 percent fat, 25 percent protein and 5 low-glycemic carbohydrates.
How Does the Ketogenic Diet Work?
Attaining ketosis is pretty straightforward; however, it can seem difficult and confusing with all of the information out there. The general dietary guidelines of the Ketogenic Diet involve avoidance of high carbohydrate foods such as bread, pasta, potatoes, rice etc. as well as all simple carbohydrates such as sugar, honey and fruit juice.
Protein is included in every meal as this helps to reduce appetite, regulate blood glucose levels and preserve lean muscle mass. Examples of protein foods are fish, chicken, turkey, meat, eggs and cheese. Protein drinks such as whey protein isolate may be utilized.
Adequate fat intake is essential as this enhances fat burning by the body while reducing the synthesis of fatty acids in the body which both promote fat loss. Optimal sources of fats are fatty meats, fish, avocado, olive oil, nuts and seeds.
There are numerous benefits that come with being on Ketogenic Diet: from weight loss and increased energy levels to therapeutic medical applications. Most anyone can safely benefit from eating a low-carb, high-fat diet.
FOODS TO EAT
Vegetables (excluding starchy vegetables)
Meat (Beef, Lamb, Poultry, Eggs and Fish)
High Fat Dairy (Hard Cheeses, High Fat Cream, Butter, etc)
Nuts & Seeds (Macadamias, Walnuts, Sunflower seeds, etc)
Oil & Fats (Coconut Oil, Olive Oil, Avocado Oil, Bacon Fat)
Sweeteners (Stevia, Erythritol, Monk fruit, etc)
FOODS TO AVOID
Grains (Wheat, Corn, Rice, Cereal, etc)
Starchy Vegetables (Sweet Potatoes and Squashes)
Sugars (Honey, Agave, Maple Syrup, etc)