Keto Diet

What is a Keto Diet?

A keto  diet is a low-carb diet, in which the body produces ketones in the liver to use as energy in lieu of carbohydrates. Like other low-carb, high-fat (LCHF) diets, keto draws people in with its promised weight-loss results.

When we eat something high in carbs, your body will produce glucose and insulin.

Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis.

How does the Keto diet Work?

The starvation effect causes the body to go into a metabolic state called "ketosis."

In our normal state, our bodies are sugar-driven: we eat carbohydrates, carbs are broken down into glucose, and glucose usually becomes energy, or it's stored as glycogen in liver and muscle tissue.

When you deprive your body of essential carbohydrate intake, then the liver goes into overdrive, because you don't have that carbohydrate-made glucose for energy. "The liver becomes the sole provider of glucose to feed your hungry organs — especially the brain, a greedy organ accounting for around 20 percent of total energy expenditure daily.

What do eat on a Keto Diet?

To start a keto diet, you will want to plan ahead. That means having a viable diet plan ready and waiting. What you eat depends on how fast you want to get into a ketogenic state

 Do Not Eat         

• Grains – wheat, corn, rice, cereal, etc. 
• Sugar – honey, agave, maple syrup, etc.
• Fruit – apples, bananas, oranges, etc.
• Tubers – potato, yams, etc.

 Do Eat

• Meats – fish, beef, lamb, poultry, eggs, etc.
• Leafy Greens – spinach, kale, etc
• Above ground vegetables – broccoli, cauliflower, etc
• High Fat Dairy – hard cheeses, high fat cream, butter, etc
• Nuts and seeds – macadamias, walnuts, sunflower seeds, etc
•  Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
•  Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners 
• Other fats – coconut oil, high-fat salad dressing, saturated fats, etc

Keto Friendly Beverages

Sugar can be found in a wide variety of beverages including juice, soda, iced tea and coffee drinks

While on a ketogenic diet, high-carb drinks must be avoided just like high-carb foods

It’s no small matter that sugary beverages have also been linked to various health issues — from obesity to an increased risk of diabetes

Thankfully, there are many tasty, sugar-free options for those on the keto diet

Keto-friendly beverage choices include:

Water: Water is the best choice for hydration and should be consumed throughout the day

Sparkling water: Sparkling water can make an excellent soda replacement

Unsweetened coffee: Try heavy cream to add flavor to your cup of joe

Unsweetened green tea: Green tea is delicious and provides many health benefits

If you want to add some extra flavor to your water, try experimenting with different keto-friendly flavor combinations

For example, tossing some fresh mint and lemon peel into your water bottle can make hydration a breeze

Though alcohol should be restricted, enjoying a low-carb drink like vodka or tequila mixed with soda water is perfectly fine on occasion