Keto diet

In this specific category we try to add the important tips on keto diet

Why is the keto diet called that?

The keto, or ketogenic diet, is so named because it causes the body to produce ketones, special substances that are produced during the breakdown of fats. It is an alternative fuel source for the body that can be used when blood sugar levels are in short supply.

When a person is low on carbohydrates or calories, the liver produces ketones from fat. They serve as a source of energy for the whole body, especially for the brain. This organ consumes a lot of energy every day and cannot run on fat — only glucose or ketones.

With a ketogenic diet, it restructures work in such a way as to use mainly fats as “fuel”. So, when insulin levels drop sharply, fat burning becomes more intense. Lacking the usual source of energy — carbohydrates, the body more willingly turns to fat reserves and burns them faster.

A typical distribution of macronutrients in a keto diet is 75% fat, 15-20% protein, and 5-10% carbs.

What do you eat on a keto diet?

The body produces ketones when it enters a metabolic state called ketosis. The quickest way to achieve this is to fast or eat nothing, but eating like this all the time is not possible.

To start the process of ketosis, you need to include certain foods in the diet, and exclude others. The ketogenic diet focuses on meals that are low in carbs, moderate in protein, and high in fat.

When on a keto diet, you should avoid processed foods and foods that contain excessive amounts of sugar, starch, and trans fats — they definitely will not bring health benefits. You should also refrain from high carbohydrate foods such as milk.

Healthy fats should be added to the menu. They are found in foods such as:

  • Avocado ;
  • Grass-fed meat ;
  • Coconut oil ;
  • Raw cocoa butter ;
  • Organic eggs ;
  • Raw nuts, such as macadamia and almonds.

At the same time, healthy high-fat foods are small in volume, despite the fact that they contain a lot of calories. So don’t be surprised that vegetables still make up the majority of your plate.

The ketogenic diet also involves eating lots of fiber, preferably from green vegetables like broccoli, spinach, kale, and parsley. Foods rich in antioxidants are also recommended as long as they don’t contain a lot of sugar.

There are different types of ketogenic diets that you can choose from based on your specific needs and preferences. However, in any case, you should not constantly eat this way: the keto diet should be alternated with the usual proper nutrition, since prolonged ketosis can adversely affect the body.

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