The Keto Diet Simplified
The keto diet is a low-carb, high-fat diet. It lowers blood sugar and insulin levels, and shifts the body’s metabolism away from carbs and towards fat and ketones. A keto diet can help you lose much more weight than a low-fat diet. This often happens without hunger. The keto diet can boost insulin sensitivity and cause fat loss it can be especially useful for losing excess body fat without hunger and for improving Type 2 diabetes. While you eat far fewer carbohydrates on a keto diet, you maintain moderate protein consumption and may increase your intake of fat. The reduction in carb intake puts your body in a metabolic state called ketosis, where fat, from your diet and from your body, is burned for energy.
A keto diet may provide many health benefits, especially with metabolic, neurological or insulin-related diseases. While on the keto diet, you avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice and even most fruits; and base the majority of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados and plenty of low-carb veggies. You can eat a wide variety of tasty and nutritious meals on a ketogenic diet. Great snacks for a keto diet include pieces of meat, cheese, olives, boiled eggs, nuts and dark chocolate.
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There are side effects of starting a keto diet — the keto flu. The keto flu is a term used to describe flu-like symptoms associated with beginning the very low-carb keto diet, including diarrhea, fatigue, muscle soreness and sugar cravings. These symptoms can be limited by staying hydrated, replacing electrolytes, getting plenty of sleep, avoiding strenuous activities, eating enough fat and cutting out carbs slowly over time.