High-fat and low-carb diet plans are a bit controversial, but this doesn’t stop the rise in their popularity among people. They are based on the idea that your daily meals should consist of a high amount of fat, a moderate amount of protein, and a meager amount of carbohydrates. The controversy comes from the fact that some people are worried that this kind of food may cause cardiovascular problems. However, proponents of this way of eating swear in it and claim that it has various health benefits. For many celebrities like, for example, Halle Berry and LeBron James, who follow a keto diet, this is much more than a diet; it is a lifestyle that promotes with a fitness center scheduling software.
One reason why this diet is so rapidly gaining popularity is its effectiveness when it comes to weight loss. Those who follow it say that we burn fat quicker by eating more fat. The idea behind this, according to studies conducted by Harvard School of Public Health, is that when you cut the intake of carbohydrates, the body cannot use sugar to produce energy. What happens next is that it then relies on fat for energy. The liver produces chemicals called ketones, which means that your body goes into ketosis and burns fat to provide energy. Consequently, you lose weight.
Advocates of a keto diet, as well as those who follow it, claim that this plan has many other benefits such as preventing some forms of cancer, improving heart and brain health as well as the symptoms of polycystic ovary syndrome in women (PCOS), and so on.
But planning meals on such a specific nutrition plan isn’t simple, and it can be a bit expensive. That’s why we are going to help you make a list of supplies, including keto protein powder that you need, and that will allow you to follow this diet even when you are on a tight budget.
Is A-Low Carb, High-Fat Diet Good for You
Questions are raised about the safety of this type of diet that are based on the low-carb, high-fat principle. Generally, if planned adequately, a keto diet is not just perfectly safe but very healthy. According to scientists from the Northside Hospital in Georgia, research that they conducted showed that this diet is beneficial in terms of weight loss. Consequently, it is good for regulating diabetes type 2 and alleviating the symptoms of cardiovascular diseases.
How to Plan a Keto Diet
When you are a complete beginner when it comes to this plan, you might find useful something like a keto clarity: your definitive guide to the benefits of a low-carb, high-fat diet, a book by Jimmy Moore, and Eric Westman. But in the meantime, let’s look at what should be on your grocery list for a keto diet.
All veggies without exception have a certain level of carbohydrates. However, many contain such low levels that you can eat vegetables freely when you are on a keto diet without worrying about disturbing the prescribed ratio. Keep in mind that for a standard ketogenic, this ratio is 75% fat, 20 % protein, and 5% carbohydrates. Among low-carb vegetables for the keto diet, you can eat leafy greens like spinach and arugula, broccoli, Brussels sprouts, asparagus, artichokes, mushrooms, olives, tomatoes, zucchini or squash, and so on.
Most fruits are off the list because they contain large amounts of sugar, and this is a low-carb diet plan. However, one of those that is not only allowed but highly recommended eating is avocado. The reason for it is that practically all calories in an avocado come from fat.
Besides avocados, you can also eat berries like blackberries, raspberries, strawberries, and so on. You can occasionally eat too minimal quantities of other fruit as well.
Meat is a must on the list because it falls into the category of fatty foods for a keto diet. Generally, there is such a wide range of meats that you can eat that it shouldn’t be difficult to choose something for each day. Of meats that you should eat the most recommended are fatty fish like salmon and tuna, chicken with skin, steak, and so on.
If you are wondering how to get enough fat on a keto diet, the answer lies in dairy. A lot of cheeses and full-fat yogurts are high in fat and low in carbs, so they are perfectly suitable for the ketogenic diet. A special perk with cheeses is that they are generally delicious, and there is a variety of them, so it is easy to find something that can satisfy your taste.
Foods to Avoid
As you noticed so far, this is quite a restrictive nutrition plan. Let’s see what foods we shouldn’t eat when on a ketogenic diet.
- Beans, peas, lentils
- Low-fat dairy
- Sugar and sweeteners
- Juice, soda, etc
- Snacks such as chips, pretzels and so on
- Margarine and other trans fats
- Starchy vegetables
- Most alcohol beverages
We always insist on benefits, but as with everything else, there are some side effects and risks as well.
- Liver issues
- Nutrient deficiency
- Risk of a rise in “bad” LDL cholesterol
This nutrition plan is often considered to be somewhat restrictive, but as you can see, there are plenty of things that you can eat on a keto diet. The most important thing is that you plan your meals well, but then again, this stands for all diet plans. Do you have any suggestions for foods to eat on a keto diet?
Author’s bio: Adam Reeve is a fitness instructor and a life coach. He is writing about fitness and nutrition for about two years. In his free time, he likes traveling and exercising. His favorite activities are swimming, cycling, and powerlifting and Adam won first place in the state championship.