What's the Best Diet for Healthy Weight Loss? Try the Ketogenic Diet

What is the ketogenic diet?

The ketogenic diet, you can also call it keto, is an ultra-low-carb, high-fat diet. Unlike other low-carb weight loss methods, its fat intake ratio is very high. In this way you can strictly control the intake of carbohydrates and the right amount of protein.

The main principle of the ketogenic diet is to replace carbohydrates with fat. After the body consumes glucose, it slowly starts to burn fat to provide energy for the body. The body slowly enters a ketogenic state, and finally, the body enters a high-speed fat burning status.

When the body enters the state of ketosis, the ketone that produced by bodies can supply energy to the body and the brain. You will be more energetic, in a better state, more focused, and your brain will be fully upgraded.

How to do it?

We list a menu about your three meals a day.

• Breakfast: eggs, bacon, various greens, mushrooms, olive oil, blueberries, some nuts, bulletproof coffee, or nothing.

• Lunch: Vegetable salad with olive oil and avocado, vegetable salad with shrimp, vegetable salad with nuts, boiled vegetables, stir-fried vegetables by yourself.

• Dinner: Poultry, fish, red meat, various vegetables, stir-fried vegetables in coconut oil and olive oil, boiled vegetables.

Do not eat any staple food, roots, starchy food. It is best to add enough fat like olive oil, coconut oil, grass-fed butter, or avocado oil, nut oil, animal oil, etc. If you eat less of other foods , direct intake of these fats is also fine, however, it can be a little hard to swallow.

Foods to Avoid

• Sugary foods: Sugary drinks, fruit juices, desserts, cakes, ice cream, candies, etc.

• Starchy staple food: Wheat, rice, pasta, and other grains.

• Fruits: Almost any fruit high in sugar, except for a small number of fruits such as blueberries.

• Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.

• Root vegetables and tubers: Potatoes, sweet potatoes, yams, lotus greens, carrots, etc.

• Alcohol: Much alcohol contains carbohydrates, and many alcoholic beverages can take you out of ketosis.

Foods to Eat

• Meat: Poultry such as chicken, red meat such as pork, fish, steak, bacon.

• Fatty fish: Salmon, trout, tuna and mackerel.

• Eggs: Wild-raised eggs rich in omega 3 are best.

• Butter and cream: Look for grass-fed butter whenever possible.

• Cheese: Unprocessed cheese (cottage, cream, etc.).

• Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, etc.

• Healthy oils: Olive oil, coconut oil and avocado oil, animal oil.

• Avocado: Avocado oil, guacamole.
• Low-carb vegetables: Most green vegetables, other vegetables that grow on the ground, for example, an appropriate amount of tomatoes, peppers, cucumbers, etc.  Condiments: You can use salt, pepper and a variety of healthy herbs and spices, sugar-free sauces.

Other Health Benefits of the Ketogenic Diet

In addition to losing weight and reversing diabetes, the ketogenic diet has many other health benefits. For example, the ketogenic diet was originally used to treat epilepsy in children, and the effect is also very good. In addition, the ketogenic diet has good effects on many diseases, like treating heart disease, cancer and Alzheimer's disease.

Other issues with the ketogenic diet

1.Can the normal diet be resumed later?

What should I do if I want to resume my diet? In fact, when you enter the ketogenic diet and you feel the benefits of low-carb, you may not ask this question again, but you feel that the ketogenic diet is so uncomfortable now, and you are worried that you will not be able to stick to it for the rest of your life. Of course, you can also eat carbohydrates. Our suggestion is that after you reach your weight goal, try to eat as little refined carbohydrates as possible. Don’t eat them every day. When you really want to eat, eat one or two a week.

2.Is it necessary to eat carbs?

Our suggestion depends on your personal needs. You can take in some carbohydrates intermittently in the early stage. After you get used to it, and if you enjoy this ketogenic state yourself, there is no need to take in.

3.Will I lose muscle?

If you eat less, you may lose muscle. If you insist on strength training and eat enough, not only will you not lose muscle, but you will increase muscle. Just eat enough protein.

4.How much protein do you need to eat?

If you want to be completely ketogenic, you should not have too much protein, just an appropriate amount, try not to exceed 30%, protein will also affect insulin, which will affect the state of ketosis.