When it comes to Weight Loss, the ketogenic diet is currently trending as the best diet for loosing weight to date. It’s a high-fat, low-carbohydrate diet that produces ketones — the result of the breakdown of fats in the liver — to be used as pure energy.
With the keto diet showing up all over the news, in forums, magazines, and in conversations at the gym, there’s a lot of things being said that are true, but a lot of things that aren’t to be believed.
Why are so many people searching for Weight Loss when it comes to loosing excess fat?
Since more than 2 in 3 adults are considered to be overweight or have obesity in the United States Weight Loss is eminent in reeducating people to take control of their lives. Being overweight or obese does not have to be the new normal for Americans.
Typically, during the first week of the keto diet, people see a very quick drop in weight — anywhere from 2 to 10 pounds. This is unrivaled by any other diet.
Eggs on a Ketogenic Diet
What Can You Eat On A Ketogenic Diet?
A ketogenic diet is basically a diet which converts your body from burning sugar to burning fat. Around 99% of the wold's population have a diet which cause their body to burn sugar. As a result, carbohydrates are their primary fuel source used after digesting carbs. This process makes people gain weight, however a diet of fat and ketones will cause weight loss. As you ask what can you eat on a ketogenic diet, first of all eat up to 30 to 50 grams of carbs per day. Next, let us discover more about what you can have on your plate and how the ketogenic diet affects your health.
The Importance Of Sugar Precaution On The Ketogenic Diet
Keto shifts your body from a sugar burner to a fat burner by eliminating the 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 deletion, the ketogenic diet focuses upon the limitation of carbohydrates. We need to watch out for sugar in a number of different types of foods and nutrients. Even a white potato which is carb-heavy may not taste sweet to your tongue like sugar. But once it hits your bloodstream after digestion, those carbs add the simple sugar known as glucose to your body. The truth is, our body can only store so much glucose before it dumps it elsewhere in our system. Excess glucose becomes what is known as the fat which accumulates in our stomach region, love handles, etc.
Balance Your Nutrients Wisely
Digestion causes the sugars we eat to absorb into the bloodstream and the excess amount transfer into our fat cells. High carbohydrate and high protein eating will result in excess body fat, because there is sugar content in these nutrients. So excessive eating of any nutrient is unhealthy and causes weight gain. But a healthy diet consists of a balance of protein, carbohydrates and fats according to the tolerance levels of your body.
Just about everyone can accomplish a ketogenic diet with enough persistence and effort. In addition, we can moderate a number of bodily conditions naturally with keto. Insulin resistance, elevated blood sugar, inflammation, obesity, type-2 diabetes are some of the health conditions that keto can help to stabilize. Each of these unhealthy conditions will reduce and normalize for the victim who follows a healthy ketogenic diet. Low-carb, high-fat and moderate protein whole foods provide the life-changing health benefits of this diet.
The bulk of research suggests that the ketogenic diet is more effective than conventional diets in helping you lose weight and shed body fat. One of the reasons why the ketogenic diet provides such reliable weight loss results is because it consists primarily of highly-satiating whole foods like meat, high-fat dairy, and low-carb vegetables while removing all carb-rich, sugar-laden processed foods from the diet. By eating in this way, you will feel full while eating fewer calories and losing weight.
Low-Carb and Keto Diet Fast Food Menu Choices: How to Eat Successfully at Restaurants
For those who eat low-carb or keto diets, there is almost always something you can eat in every fast food place or restaurant. Plan ahead. Before entering a restaurant, check out their menu and nutrition information online at home or using your smart phone. It's always good to know the safe options before being tempted by menu items you shouldn't have on a low-carb diet.
In order to make it easier to find a quick keto-friendly option, I've compiled a list of several restaurants and fast food places and those items that I've found to be the lowest carb (and most emotionally satisfying) choices. These are not all perfect options, but when you're stuck with no other choices due to time or location constraints, they'll do in a pinch.
It's a huge help that fast-food places are required to post nutritional content. It gets easier to follow the keto plan every day. The carb count I'm listing is approximate and is NET grams.
In general, there is usually some salad option anywhere you are. At Burger joints, just remove the bun, and many places offer lettuce wraps instead. Chicken shouldn't have breading.
As a side note, it helps to have a knife and fork handy in your car or purse. Big, juicy burgers in tiny pieces of lettuce end up on the table - or in your lap. Small, flimsy fastfood plasticware also makes for difficult eating. Pull out your own sturdy utensils and enjoy!
Now for the food choices... here are some pretty obvious general rules to follow:
- Skip the bun or wrap
- Skip the pasta, potato, or rice
- Salads - no croutons. Stick with low sugar dressing options - Caesar, Blue Cheese, Ranch, Chipotle. Look at the name which may give you a clue, things like "honey" in the honey dijon or "sweet" in the dressing name - these are usually not a good choice. Check the ingredient for items that are higher in carb content.
- Chicken - Choose grilled or sauteed. Stay away from any chicken that is breaded.
Mexican and Chinese restaurants are the most difficult, because any low carb option is not the reason to go to the restaurant in the first place. At a Mexican restaurant, I tend to get a large burrito with no beans and spread the soft tortilla out like a plate. Eat the inner ingredients and toss the tortilla.
If you MUST go to a Chinese buffet (I attended a funeral dinner at one), you can find options, but they probably aren't going to be your favorite General Tso's. How about the salad bar choices? eggs? the insides of eggrolls, and I even ate the insides only of crab rangoons. Unfortunately, these ideas leave quite a pile of discarded shells and deep fried exterior pieces on your plate and makes it look like you really waste food.
Wings anywhere - Standard buffalo sauce is usually OK as well as garlic Parmesan
Convenience stores can be a good option, too! 7-11 has packs of hard boiled eggs, cheese slabs, slim jims, almonds, and pork rinds. Pork rinds come in a barbecue flavor and they're ZERO carbs.
Remember, whatever you choose, hold the bread, potatoes, rice, noodles, fries, and tortillas. And watch out for the possibility of corn starch, bread crumbs, and other fillers. With proper planning and a good attitude, you can find healthy keto and low-carb options when dining out, and stick to your successful keto diet plan.
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