BASICS OF KETO DIET
Keto diet has become one of the most popular methods worldwide to shed excess weight and improve health. Research has demonstrated that adopting this low-carb, high-fat diet can promote fat loss and even improve certain conditions such as type 2 diabetes and cognitive decline. The keto diet, as a rule, is very low in carbs, high in fat and moderate in protein. When following a ketogenic diet, carbs are typically reduced to less than 20 grams per day and healthy fats should replace the majority of cut carbs and deliver approximately 75% of your total calorie intake. Proteins should account for around 20% of energy needs, while carbs are usually restricted to 5%. This carb reduction forces your body to rely on fats for its main energy source instead of glucose — a process known as ketosis.
While in ketosis, your body uses ketones – molecules produced in the liver from fats when glucose is limited – as an alternate fuel source. Though fat is often avoided for its high calorie content, research shows that ketogenic diets are significantly more effective at promoting weight loss than low-fat diets. Plus, keto diets reduce hunger and increase satiety, which can be particularly helpful when trying to lose weight.
My advice is this, meet your proteins, and keep carbs under 20g and just take as much you need of fat. Fat doesn’t have to be met as we all have fat in our body. You need to take good fats as Omega 3 and 6 trough oils, avocado, fish, seafood, nuts and seeds, and then comes dairy and animal products. People usually think that keto is a diet where you can have all eggs and bacon you want, but from health perspective any exaggeration or unbalance can cause medical issues. Moderation and balance is the key. Once you reach the state of ketosis and your body and mind become clear, you will feel the benefit of cutting down the carbs.