What to Eat on Keto Diet ?

Keto diet is the most popular weight loss plan of 2020. It has been proven to be more effective than other diets like low-carb and low-fat diets, but it does come with some side effects.

The keto diet was first used for epileptic patients in 1920s who had seizures that did not respond to medication. The keto diet helped them control their seizures by giving them a high fat, lower carbohydrate way of eating. Today, the keto diet continues to be used for those living with epilepsy or uncontrolled diabetes because it provides an alternative solution to controlling their condition besides taking medications all the time.

The Keto Diet emphasizes healthy fats as well as high amounts of protein and very few carbohydrates (less than 20g per day).

Here are some Keto diets to consider when starting your diet.

The standard ketogenic diet (SKD) is the most common approach to keto that restricts carbs under 50 grams per day. However, this doesn’t mean all carbohydrates must be eliminated from your life. The trick with carbohydrate restriction is learning which kinds of healthy carbs you can eat in moderation while still burning fat for fuel instead of glucose. After a few weeks on the standard carb-restricted plan, many people find they can handle more carbs in their diet so long as they take care to maintain steady blood sugar levels throughout the day. Standard Carb Limit On A Ketogenic Diet : 20-50 grams net carbs daily What Is Net Carb? Total carbs – Fiber = Net carbs.

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As a starting point, it’s best to assume that your meals for the day should be around 20-30g net carbs .

Standard ketogenic diet is not very complex as you can choose from different foods and recipes. The 30g carb meal plan makes it easier to get started with the keto diet as you have a large variety of low-carb foods to choose from. The 30g net carb standard plan also doesn’t require the use of supplements so many find this a good place to start because all basic food groups are covered through meat, fish, dairy and vegetables. You can learn more about SKD here : What Is Standard Keto Diet ?

Most people who follow a keto diet find they can sustain ketosis for anywhere between 2 to 3 months on the SKD before needing to move on to a more advanced plan. Many doctors call this the “Keto Diet Fast” because it is so effective at burning fat that most people lose weight quickly in the early weeks of starting out.

As your body adapts to using ketones as its main source of energy, you may experience some negative side effects. Typical remedies include drinking more water and taking potassium supplements. Some people also notice positive benefits after adapting fully to keto such as increased mental clarity or more stable moods depending on their personal biology .