The keto diet is one of the methods used for diet and weight loss and it is based on cutting almost all carbohydrates from your diet and eating fat and protein.common foods to eat in keto include meat, eggs, dairy products, olive oil and avocados. side effects of the keto diet may include nausea, constipation, headaches and even vomiting.
According to an INSIDER report, research shows that the keto diet can be effective in helping fight obesity-related diseases.however, the keto diet is not for everyone.
What is the keto diet
Ketogenic diet is a restrictive diet, in which carbohydrates are replaced by fatty foods, for example, carbohydrate-rich foods such as bread, rice and potatoes are usually eliminated, or severely reduced, as they will easily lead to exceeding the limit of 20-50 grams of carbohydrates per day.at the same time, priority is given to low-carbohydrate fatty foods, protein and non-starchy vegetables.
There are some variations of the keto diet to suit your lifestyle and dietary preferences, here are six different types of keto diet:
Normative keto: the keto diet basically means that a person limits carbohydrate consumption to 20-50 grams and up to 40-60 grams of protein per day, a regime that also discourages fast food intake.
Acute keto: in which you stick to a low-carb diet of less than 50 grams per day.
Fast keto: it is considered a combination of two basic diet patterns that require a keto diet and add time constraints to intermittent fasting.
Vegetarian keto: the vegetarian keto diet focuses on low-carb, high-protein plant-based foods.
Targeted keto diet: this type of keto is suitable for athletes who need more carbohydrates due to intense exercise.
What to eat on the keto diet
A typical ketogenic diet of 75% fat, 20% protein and 5% carbohydrates, common foods that you are allowed to eat on the keto diet include:
Meat
Eggs
Full-fat dairy
Leafy vegetables and non-starchy vegetables
Nuts
Avocado
Olive oil
Cheese
Peanut butter (sugar-free or without added sugar)
Small amounts of berries
Common foods that are recommended to be avoided during the keto diet are:
A typical ketogenic diet of 75% fat, 20% protein and 5% carbohydrates, common foods that you are allowed to eat on the keto diet include:
Meat
Eggs
Full-fat dairy
Leafy vegetables and non-starchy vegetables
Nuts
Avocado
Olive oil
Cheese
Peanut butter (sugar-free or without added sugar)
Small amounts of berries
Common foods that are recommended to be avoided during the keto diet are:
Bread
Pasta
Beans;
Bananas
Apples
Processed foods
Rice
Potatoes
Sugar in general
What does keto do to your body
When you follow the keto diet, your body stops relying on carbohydrates as the main source of energy, which turns your body into a metabolic state called ketosis, ketosis begins when fat metabolism works for energy instead of carbohydrates, producing molecules called ketones in the process.