What’s the Keto Diet Plan? The Ultimate Low-Carb Diet
One of the most popular weight loss plans out there right now is the ketogenic—typically shortened to “keto”—diet, which a slew of studies have shown can be an effective way to burn fat. But what exactly is the keto diet plan?
In a nutshell, the keto diet takes the low-carb concept to the extreme, attempting to reduce carbs, ideally, to the point of elimination. It also typically involves eating high levels of healthy fats. In many ways, it’s very similar to the Atkins Diet that was popular twenty years ago, the primary difference being that Atkins has you gradually increase carbs while keto keeps them low.
While there are many variations on the keto diet, proponents tend to tailor their plans around:
Standard keto diet: low-carb (5%), high-fat (75%), moderate protein (20%).
Cyclical keto diet: includes carb “refeed” days. A typical plan includes 5 ketogenic days followed by 2 high-carb days.
Targeted keto diet: involves eating more carbs around workouts for added energy.
High-protein keto diet: Similar to the standard diet, but with higher protein intake.
For all practical purposes, the majority of people should stick to the standard or high-protein options, as cyclical and target keto are primarily used by bodybuilders and athletes and don’t offer much in the way of health benefits unless you have a rigorous workout routine.
How Does the Keto Diet Work?
You might be wondering: how does the ketogenic diet work?
When you consume carbohydrates, your body converts the sugars in those carbs into energy. But if you reduce your carb intake low enough, the body is forced to look for fuel elsewhere. As a result, it starts burning fat.
Here are a few foods that you need to remove or reduce to achieve a ketogenic state:
- Sugary foods like soda, fruit juice, ice cream, candy, smoothies, breakfast cereals, etc.
- Grains or starches including wheat-based bread, rice, pasta, and cereal.
- All fruit, with the possible exception of small quantities of low-carb berries like strawberries.
- Beans or legumes like peas, kidney beans, lentils, and chickpeas.
- Root vegetables and tubers including potatoes, sweet potatoes, and carrots.
- Low-fat “diet” products, which tend to be processed and packed with carbs.
- Many condiments, which often have high levels of sugar.
- Unhealthy fats like processed vegetable oil or mayonnaise.
- Alcohol, which is very high in carbs.
So what can you eat on the keto diet? Build your meals around the following foods:
- Meat like beef, chicken, pork, lamb, or any other cut
- Fatty fish
- Butter and cream
- Nuts and seeds
- Yogurt and cottage cheese
- Healthy oils like extra virgin olive oil, coconut oil, and avocado oil.
- Low-carb veggies like leafy greens, tomatoes, onions, and peppers.
- Herbs and spices
Why the Keto Diet is Good: Keto Diet vs. Low Fat Diet
So, why is the keto diet good? Two words: weight loss.
Studies have shown again and again that the keto diet can be a highly effective tool for losing fat rapidly. And if you’re wondering how the keto diet fares vs. the commonly prescribed low fat diet, there is a vast body of research that indicates the superiority of keto, like this study from Harvard.
But the potential benefits don’t stop there. Studies have shown that keto can improve insulin sensitivity by as much as 75%, and that—coupled with the fat loss—can reduce the likelihood of developing diabetes and can reduce its impact if you already have it.
Research has also shown that keto can combat heart disease, cancer, Alzheimer’s disease, epilepsy, Parkinson’s disease, polycystic ovary syndrome, brain injuries, and acne.
Suffice to say that the potential benefits of keto are many.
Are There Health Risks to the Keto Diet?
It is important to note that all bodies are different, and in some very rare cases people can encounter negative side effects and risks. So why can the keto diet be bad? A very limited number of people have experienced low blood pressure, constipation, kidney stones, and an elevated risk of heart disease. While the majority of people won’t experience negative side effects of any kind, if you’re worried, check with your doctor before making any dramatic diet changes.
One of the biggest challenges dieters attempting to adhere to keto struggle with involves finding alternatives to the carb-heavy foods they love, and finding ways to combine the foods they can eat into tasty dishes. But at Whole Body Fuel, we have you covered.
Need Meal Prep Delivery for Your Keto Diet Plan? Whole Body Fuel Can Help!
At Whole Body Fuel, we provide healthy, delicious keto meal prep delivery directly from our kitchen to your front door. This not only provides the convenience and optimal nutrition that you need to successfully lose weight, but also utilizes delicious keto meal options so that you can stay on track while enjoying what you eat. Since 2014, we’ve helped countless people achieve their weight loss goals through delicious, nutritious, convenient eating. Founded by professional chefs with a passion for seasonal, regional ingredients, Whole Body Fuel makes keto fresh and tasty.
Each keto meal prep delivered to your door is carefully composed to offer the perfect nutritional balance for your diet plan. In the case of keto, that means low to no carbs, a moderate amount of protein, and a high dose of healthy fats.
Take, for example, our pesto chicken in garlic cream sauce with crispy bacon and steamed broccoli. This meal offers roughly 25-35 grams of protein, 45-55 grams of healthy fats, and under 5 grams of carbohydrates. This is an outstanding choice for anyone seeking to lose fat thanks to its low carb count, and with its high protein content it will also help you build muscle. And if you need to adjust a meal to suit your tastes or specific needs—if you exercise often and require more protein, for example—simply let us know and we’ll make adjustments accordingly.
Sign up today, and you can get your first keto meal prep delivery this Sunday. Thanks to Whole Body Fuel, eating healthy, delicious food is more convenient than ever.
To get your first week of prepped, delicious keto meals, place your order online now, or call (855) WBF-FOOD today!