While there are many variations on the Keto Diet, these 3 keys are central to this unique way of eating…
The Keto Diet has been around for years, but in recent years it has gained greater popularity than ever, and trendy Keto diet products are popping up everywhere. If you don’t know what it is already, the ketogenic (“keto”) diet is a way of eating that many people are turning to to burn fat and lose weight using an ultra low-carb, high-fat approach.
There are three main keys to the ketogenic diet, although, as with most diets, there are lots of different variations when it comes to actually putting the diet into practice.
1.) No (or almost no) Carbs
The main tenet of the ketogenic diet is to restrict carbs as much as possible. In fact, if you can eat zero carbs in a given day (which really isn’t possible), the keto rulebook will tell you that you are doing great. The purpose of restricting carbs is to eat more protein and fat. This makes the keto diet a low-carb, high-fat (LCHF) diet. This type of diet is thought to be effective in promoting fat burn within your body.
The theory goes that since your body won’t have any carbs to default to, with carbs being the body’s typical go-to energy source, your body will be forced to enter a state of ketosis where it relies on fat as fuel. This is how keto promotes continues fat burn in the body, which theoretically can mean that the keto diet would help you lose weight more quickly than other higher carb diets out there.
However, do keep in mind that most vegetables are high in carbs, so use common sense when following the keto rules! Rather than shooting for NO carbs (which really isn’t realistic), try to eliminate simple carbs such as breads, pastas, alcohol, and sugar, and consume only complex carbs (fruits and vegetables).
2.) Healthy Fats
Unfortunately, one of the major downfalls of the ketogenic diet is that many people eat the wrong type of fats. While many people are successful in following the difficult low-to-no carb rule, it’s important that you ensure you are getting good healthy fats from the right sources. Switching to fatty, unhealthy processed foods will only work against your health in the long run, even if your body is able to burn more fat initially.
In fact, the lack of healthy fats is one of the major reasons why many people find issue with the ketogenic diet. But, so long as you utilize healthy fats and limit unhealthy (processed and saturated) fats, you can likely find great benefits from the ketogenic diet.
3.) Adequate Protein
Adequate protein intake is the final piece of the puzzle for achieving a healthy lifestyle on the ketogenic diet. Without enough protein, a person will likely end up consuming too many carbs or relying too heavily on fats. This can lead to nutrient deficiencies, so you need to find the right balance in your macro nutrients for the best results.
While these three tenets are key to the ketogenic diet, you will want to listen to your body – and of course your common sense – and tailor the diet to meet your specific needs and goals, without simply taking these 3 keys as the final word.
To learn more about the keto diet and how to make it work for you, download our FREE Guide: Keto 101.