What can you eat on a ketogenic diet? Learn the secrets to burning fat
What can you eat on a ketogenic diet?
A ketogenic diet is basically a diet that turns your body from burning sugar to burning fat. About 99% of the world’s population has a diet that causes their body to burn sugar. As a result, carbohydrates are the main source of fuel used after digesting carbohydrates. This process causes people to gain weight, however, a diet of fat and ketones will cause weight loss. When asking what you can eat on a ketogenic diet, eat 30 to 50 grams of carbohydrates per day first. Next, let’s find out more about what you can have on your plate and how the ketogenic diet affects your health.
The Importance of Sugar Caution on the Ketogenic Diet
Keto switches your body from a sugar burner to a fat burner by eliminating dietary sugar derived from carbohydrates. The first obvious reduction you should make from your current diet is sugar and sugary foods. Although sugar is a definite target for elimination, the ketogenic diet focuses on limiting carbohydrates. We must be careful with the sugar in several different types of food and nutrients. Even a high-carb white potato may not taste sweet on your tongue like sugar. But once it reaches your bloodstream after digestion, those carbohydrates add the simple sugar known as glucose to your body. The truth is that our body can only store a certain amount of glucose before it is released to another part of our system. Excess glucose becomes what is known as the fat that accumulates in our stomach region, love handles, etc.
Protein and its place in Keto
One source of carbohydrates that some people overlook in their diet is protein. Consuming too much protein according to your body’s tolerance level will result in weight gain. Because our bodies convert excess protein to sugar, we must moderate the amount of protein we eat. Moderation of our protein intake is part of eating keto and losing weight. First, identify your own daily protein tolerance and use it as a guide to maintain optimal nutrient intake. Second, choose your protein from foods like cage-free organic eggs and grass-fed meats. Finally, create varied meals that are delicious and keep your interest in diet. For example, a 5-ounce steak and some eggs can provide an ideal amount of daily protein for some people.
Caloric intake on the ketogenic diet
Calories are another important consideration of what you can eat on a ketogenic diet. The energy derived from the calories in the food we eat helps our bodies stay functional. Therefore, we must eat enough calories to meet our daily nutritional needs. Counting calories is a burden for many people who follow other diets. But as a keto dieter, you don’t have to worry as much about counting calories. Most people on a low-carbohydrate diet remain satisfied by eating a daily amount of 1500-1700 kcal in calories.
Fats, the good and the bad
Fat is not bad, in fact, there are many good and healthy fats in whole foods like nuts, seeds, and olive oil. Healthy fats are an integral part of the ketogenic diet and are available as spreads, snacks, and toppings. The misconceptions regarding fat intake are that a large amount is unhealthy and causes weight gain. While both statements are true in a sense, the fat we consume is not the direct cause of the fat that appears on our bodies. Rather, the sugar in every nutrient we consume is what eventually turns into fat in our bodies.
Balance your nutrients wisely
Digestion causes the sugars we eat to be absorbed into the bloodstream and the excess is transferred to our fat cells. High carbohydrate and protein intake will result in excess body fat, because there is a sugar content in these nutrients. Therefore, excessive intake of any nutrient is unhealthy and leads to weight gain. But a healthy diet consists of a balance of protein, carbohydrates, and fat according to your body’s tolerance levels.
Almost anyone can achieve a ketogenic diet with enough persistence and effort. Additionally, we can moderate a number of body conditions naturally with keto. Insulin resistance, high blood sugar, inflammation, obesity, and type 2 diabetes are some of the health conditions that keto can help stabilize. Each of these unhealthy conditions will be reduced and normalized for the sufferer following a healthy ketogenic diet. Low-carb, high-fat, and moderate-protein whole foods provide the life-changing health benefits of this diet.