Keto diet rules and definition

For some, weight loss is an uphill battle. Thankfully, there is a wealth of information on various ways to lose weight, each of which sells quite a convincing story. However, the Keto diet has had overwhelming success and is highly acclaimed for losing weight. If you are seeking to lose weight and are exhausted by suggestions that aren’t working, the keto diet is worth a try. There are five distinct rules that you need to abide by so that you will achieve optimal results with the keto diet.

What is a Keto Diet?

Keto (short for ketogenic) Diet focuses on a high-fat, moderate to high in proteins but low in carbs.

The break down shows that a Keto diet should have:

  • 75% of total caloric intake should be fat 
  • 20% protein 
  • 5% carbohydrates

However, it should be noted that based on the person’s goal, this can be adjusted -5% / +5%.

Research has shown that this diet improves health conditions such as diabetes and heart disease. Fat is generally something that is frowned upon. However, the keto diet dispels that notion as it has been proven to promote weight loss by reducing hunger and increasing satisfaction as opposed to low-fat diets. The keto diet works in such a way that the body uses ketones (molecules produced in the liver when glucose is limited) as an alternate fuel source while the body is in ketosis. The idea is that when the body is deprived of carbohydrates to get the energy, it uses the fats which cause weight loss to occur.

Rule #1: Eat the Right Foods

The main rule in the keto diet is high fat and low carbs intake, and as a result, keto-friendly food is essential for the diet to work. Foods such as eggs, meat, dairy, fish, and nuts are necessary. These foods provide the body with vital fatty acids as well as sufficient protein with minimal carbs. 

Rule #2: Avoid Unhealthy Fats

The word fat has a bad rep for salient reasons. This leads us to the next rule which is to avoid processed foods such as fast food and unhealthy fat sources like margarine.

Rule #3: Right Beverage Choices

Beverage choices are just as important as food choices. After a good keto meal, you wouldn’t want to negate the positive effects of drinking the wrong beverages such as sodas. This aspect of dieting is usually forsaken. Keto-friendly beverage choices are as follows:

  • Water
  • Sparkling water
  • Unsweetened coffee
  • Unsweetened green tea

Rule #4: Meal Planning

Meal planning is essential. If you carry out meal planning for the week, you will gain rapid weight loss due to a successful keto diet plan. Planning will allow you to eliminate lousy meal decisions made under stress resulting in overeating and undereating. Meals can be planned as six small serving meals or three large meals daily. This is dependent on you and how satisfied you are.

Rule #5: Give Your Body Time

The body might not be accustomed to a new diet. Therefore, it is imperative that you start by drinking lots of fluids, and keep physical activity at a minimum for the first two weeks to allow for the body to adjust. Do not shy away from discussing this diet with a doctor or dietitian to quell any concerns.

The Bottom Line

Keto Diets have worked for many people who have had a desire to lose weight. This diet involves high fat intake and low carbohydrates by eating keto-friendly foods. Avoiding unhealthy and processed foods, not neglecting beverage choices, meal planning and allowing the body to adjust are crucial in achieving desired weight loss results and warding off ailments.

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