Living a healthy life is not easy. There are a lot of dieting practices to take. Allotting time for regular or daily exercise is also important to be healthy. Having enough rest on a daily basis is also crucial to achieving this goal.
Counting calories and staying away from fatty foods and meats are really hard at times. These two are common hindrances why many people fail to reach their mission of losing weight and being healthy. What if I tell you that you can lose weight without sacrificing these two? Yes. You hear me right. There is a dieting method that helps you stay away from calorie counting and encourages you to eat foods with fat sources. I am talking about the famous Keto diet or ketogenic diet to others.
What is the keto diet? How will the diet help us lose weight? What is the science behind the keto diet? How does the keto diet differ from the other weight loss methods? What are the healthy fat sources for the keto diet? These are some of the many questions that may be bothering you. Let us learn more and explore the impressive results that keto offers to each one of us. It is also helpful to discuss the foods that are keto-friendly and those that are considered healthy fat sources.
The Science Behind the Keto Diet
Keto diet is one of the most popular dieting practices today. Many people ranging from celebrities and our neighbors testify about the benefits of this technique. I have tried this for some time and I myself can say that it is indeed helpful. It is very beneficial especially to those who are eager to lose weight.
How does the keto diet work?
What is the science behind this technique? These are some of the questions that I often encounter when I discuss the ketogenic diet.
Keto diet works around the idea of ketosis. You might be wondering about ketosis. Ketosis is a certain metabolic state that keto diet aims for. The aim of the keto diet is to get our body ready and to kickstart ketosis.
What happens when our body reaches ketosis?
The energy source of our body will be different from the norm when we reach ketosis. This is because instead of the usual glucose as an energy source, the body will turn to ketones that are from our fat deposits.
How do we reach ketosis?
Now that we know ketosis and how can we benefit from it, let us proceed with kickstarting ketosis. Getting into ketosis is not that easy. This is because your body will go through a lot of adjustments.
Cutting down our carbohydrate intake drastically along with increasing our daily intake of healthy fat sources is the perfect step for ketosis. People who are on a keto diet should stick to keto-friendly foods as there is a big chance that the body will get out of this metabolic state if they deviate from the healthy fat sources.
What are the Healthy Fat Sources to Trigger Ketosis?
Eating the right foods is important to the success of your diet or weight loss technique. Those who are experts in keto diet claims that a keto diet will work if healthy fat sources are 70% to 80% of your daily food intake. Saturated fats, monounsaturated fats, and natural trans fats are among the healthy fat sources for those who are on the keto diet. Omega-3 fats and the other natural polyunsaturated fats are also helpful to trigger our body to ketosis.
What are the fat sources that are to be limited in our daily diet? Keto dieters agree that processed polyunsaturated fats and processed trans fats are not helpful if they wish to ready our body for ketosis. Examples of these are processed foods and commercially baked items.
Foods With High-Quality Fats and Best for Keto Dieters
Many people believe that saturated fats can be damaging to our bodies. Keto diet debunks this thinking with support from a new study that states that these fats do not cause heart disease. Red meats, especially the organic or grass-fed ones, are the perfect healthy fat sources for keto dieters. Along with these are ghee, raw whole milk, and other high-fat dairy products. As for the vegetarians, they can always go for coconut butter, palm oil, and cocoa butter as their healthy fat sources.
Monounsaturated fats are keto-friendly as these foods can speed up the body’s transition to ketosis. They also offer a lot of health benefits such as better insulin resistance and good cholesterol. Good examples of foods that are rich in monounsaturated fats are oils including macadamia nut oil and avocado oil. You can also go with almonds, Brazil nuts, and pecans.
Other healthy fat sources for those on a keto diet are foods rich in omega 6 and omega 3 fatty acids. These are helpful as they prevent us from having a stroke, heart disease, and other serious conditions. Among the foods that are rich in fatty acids are walnuts, flaxseeds, pumpkin seeds, chia seeds, and sunflower seeds. Fatty fish including trout, tuna, and mackerel are also the best options for pescatarians who are aiming for ketosis.
Sticking to healthy fat sources are essential to speed up ketosis. Adding foods with the bad fats, on the other hand, will get your body out of ketosis. To help you more in this journey, here is a round-up of foods with the worst and best fats for everyone on a ketogenic diet.
Getting the top spot is avocado. This fruit is rich in monounsaturated fatty acids and fiber that improves our digestion. It also has low calories which help our body burn fats faster. Olive oil is also useful if you are on a keto diet as it helps lower your cholesterol level. You can always add this to pasta or salad as it also has low-calorie content. Chia seeds and nuts also made it to the list. Aside from having high healthy fat content, they are also rich in amino acids that optimize our health status.