Keto Diet is the in thing right now for ladies who want to lose weight drastically and also stay in shape. Simply put, Keto Diet is a diet plan that enables you to eat great, amazing food until you are satisfied and still lose weight. Gone are the days of starvation and rigorous exercises just to achieve your dream size as the Keto diet helps you achieve all that and still gives you a fresh and youthful appearance. According to a diet doctor, Dr Andreas Eenfeldt’s publications, A ketogenic diet (keto) is a very low-carb diet, which turns the body into a fat-burning machine. It has many potential benefits for weight loss, health and performance, but also some potential initial side effects. A ketogenic diet is similar to other strict low-carb diets, like the Atkins diet or LCHF (low carb, high fat). These diets often end up being ketogenic more or less by accident. The main difference between strict LCHF and keto is that protein is restricted in the latter. A keto diet is designed specifically to result in ketosis. It’s possible to measure and adapt to reach optimal ketone levels for health, weight loss, or for physical and mental performance. A keto Diet enables you eat low carb high fat diets . The “keto” in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called “ketones”.1 This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply. Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein (excess protein can also be converted to blood sugar).Ketones are produced in the liver, from fat. They are then used as fuel throughout the body, including the brain. The brain is a hungry organ that consumes lots of energy every day,2 and it can’t run on fat directly. It can only run on glucose… or ketones.
On a ketogenic diet your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off. This is obviously great if you’re trying to lose weight, but there are also other less obvious benefits, like for example less hunger and a steady supply of energy. When the body produces ketones it’s said to be in ketosis. The fastest way to get there is by fasting – not eating anything – but obviously it’s not possible to fast forever.
A ketogenic diet, on the other hand, can be eaten indefinitely and also results in ketosis. It has many of the benefits of fasting – including weight loss – without having to fast.
Avoiding carbs usually results in weight loss, without hunger.
Low carb has been used as a weight loss method for at least 150 years, and modern studies confirm that it is more effective than other diets.1 Lots of people have experienced it.It’s hardly a coincidence that avoiding carbohydrates – like sugar and bread – has a special effect, beyond just focusing on calories. Carbohydrates, more than other foods, stimulate the release of the hormone insulin. And insulin is the body’s main fat-storing hormone.
This means that to lose excess body fat your number one goal should be reducing insulin levels. And to do this, the first and most important thing is to eat fewer carbs – a low-carb diet. For many people this is enough to reach their goal weight.
How it works
Weight loss is often simply thought of as a question of calories – eat less, and burn more, and you’ll lose weight. This is true in theory, but not very practically useful – as evidenced by a massive obesity epidemic during the period when people believed this.
The big problem with focusing on calories is that it ignores hunger. It ignores the body’s regulation of its fat stores. It ignores the fact that we do not eat calories, we eat food. And food is so much more than just calories. Some food (usually low carb) makes you feel satisfied. Other things (like soda) just make you even more hungry.
Insulin The basic idea of low carb is to work with the body, instead of against it. Instead of wasting time and willpower by restricting calories, exercising and enduring hunger, we do something else. We make the body want to eat less, and burn more of any excess.
This is done by altering the hormonal balance. And one hormone above all others is fundamental to do this: the fat-storing hormone insulin.
Lowering insulin increases fat burning, enabling the release of stored body fat. In the long run, this results in reduced hunger and even increased energy expenditure, even without exercise.
A low-carb diet is low in carbohydrates, like sugary foods, pasta and bread. Instead, you eat real foods including protein, natural fats and vegetables.
Studies show that low-carb diets result in weight loss and improved health markers, and just about everyone knows someone who has successfully tried it.1 There’s not even any need to count calories or use special products.
A low-carb diet means that you eat fewer carbohydrates and a higher proportion of fat. This can also be called a low-carb, high-fat diet (LCHF) or a keto diet.
Most importantly, you minimize your intake of sugar and starches. You can eat other delicious foods until you are satisfied – and still lose weight. There’s no reason to fear eating natural fats, fat is your friend.
There are solid scientific reasons why low-carb diets works. When you avoid sugar and starches, your blood sugar stabilizes and levels of the fat-storing hormone insulin drop. This increases fat burning and makes you feel more satiated, reducing food intake and causing weight loss.2
Many high-quality scientific studies show that a low-carb diet makes it easier both to lose weight and to control your blood sugar, among other benefits.
The basics of a keto diet are as follows: Eat: Meat, fish, eggs, vegetables growing above ground and natural fats (like butter).Avoid: Sugar and starchy foods (like bread, pasta, rice, beans and potatoes) and eat when you’re hungry.
Low-Carb Foods List to eat include :Meat: Any type: Beef, pork, lamb, game, poultry, etc. Feel free to eat the fat on the meat as well as the skin on the chicken. If possible try to choose organic or grass-fed meats. Recipes
Fish and seafood: All kinds: Fatty fish such as salmon, mackerel, sardines or herring are great. Avoid breading. Recipes
Eggs: All kinds: Boiled, fried, scrambled, omelets, etc. Preferably organic eggs. Recipes
Natural fat, high-fat sauces: Using butter and cream for cooking can make your food taste better and make you feel more satisfied. Try a Béarnaise or Hollandaise sauce, check the ingredients or make it yourself. Coconut fat or olive oil are also good options. Learn more
Vegetables that grow above ground: Cauliflower, broccoli, cabbage and Brussels sprouts, kale, collards, bok choy, spinach, asparagus, zucchini, eggplant, olives, spinach, mushrooms, cucumber, lettuce, avocado, onions, peppers, tomatoes etc. Learn more
Dairy products: Always select full-fat options like real butter, cream (40% fat), sour cream, Greek/Turkish yogurt and high-fat cheeses. Be careful with regular milk, reduced fat and skim milk as they contain a lot of milk sugar. Avoid flavoured, sugary and low-fat products.
Nuts: Great for a treat (in moderation) instead of popcorn, candy or chips. Learn more
Berries: Okay in moderation, if you are not super strict or sensitive. Great with whipped cream.
Drinks:Water,Coffee: Black or with small amounts of milk or cream is ideal for weight loss, especially if you drink coffee regularly throughout the day, even when you’re not hungry. But if you are hungry feel free to use full-fat cream. Or try it with coconut oil and butter – “Bulletproof coffee“.
Alcohol: Dry wine (regular red or dry white wine), whisky, brandy, vodka and cocktails without sugar. Learn more
Dark chocolate: Above 70% cocoa, preferably just a bit.
Avoid these high-carb foods
Sugar: The worst. Soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream, breakfast cereals. Preferably avoid sweeteners as well.
Starch: Bread, pasta, rice, potatoes, French fries, potato chips, porridge, muesli and so on. Wholegrain products are just less bad. Legumes, such as beans and lentils, are high in carbs. Moderate amounts of root vegetables may be OK (unless you’re eating extremely low carb).
Margarine: Industrially imitated butter with unnaturally high content of omega-6 fat. Has no health benefits, tastes bad. Statistically linked to asthma, allergies and other inflammatory diseases.
Beer: Liquid bread. Full of rapidly absorbed carbs. But there are a few lower-carb beers
Fruit: Very sweet, lots of sugar. Eat once in a while. Treat fruit as a natural form of candy.
There are currently many trending Keto groups formed by Nigerians on Facebook where ladies sign up for diet plans to stick to for weight loss. The most popular on Facebook is a keto group called THE KETOVANGELIST(LCHF BY ALEXANDRA).The group was created by a Nigerian dietician based in Sweden. In the group which has over 50,000 members , she guides many on how to lose weight by updating keto meal plans and recipes, people also share their testimony and weight loss journey on the platform and its one of the most credible Nigerian Keto group on Facebook or you can read up on http://www.dietdoctor.com to follow the different keto diet plans for breakfast, lunch and dinner .