What is a keto diet meal?
The Keto diet, also known as the ketogenic diet is a low-carb, high-fat diet.
If you reduce carbohydrates significantly, it puts your body in a metabolism state called, ketosis. Hence the name, keto diet.
And the process is called ketogenesis.
When your body is in ketosis, it uses the fat for fuel instead of carbohydrates. It turns fat into ketones in the liver, which can supply energy to the brain.
Generally, this involves limiting carb intake to around 30 to 50 grams daily and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils. And this stat represents 5 to 10% of our daily required carb consumption.
Fortunately, there are ways to measure the ketogenic status in your body. These tests measure the amount of ketones produced by your body. They are
- Blood tests
- Urine tests and
- Breath test
Some symptoms may also help indicate that you’ve entered ketosis. They include increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.
In general, it takes 2-4 days to reach ketosis. However, some people may find it takes a week or longer to reach the state.
Fasting can help you enter ketosis faster. There are many different forms of intermittent fasting, but the most common method involves abstaining from food intake for around 16 hours per day.
You do wanna make sure that your body is in ketosis while you are on this diet. Otherwise, you could be eating a high-fat diet, that’s not good for anyone.
Keto is similar to the Paleo diet or even Atkin. See our article on the difference between the Keto and the Paleo diets.
Benefits of the keto diet
That being said above, there are many benefits of the Keto diet.
The Keto diet meal can cause a significant reduction in blood sugar and insulin levels.
Diabetes management
To lower blood sugar, and potentially reverse type 2 diabetes, you have to eat fewer carbs. It is that simple.
Scientific research has confirmed that the keto diet is very effective in managing Type 2 diabetes by lowering blood sugar and promoting weight loss.
It suggests that people with type 2 diabetes can slim down and lower their blood sugar levels with the keto diet. It was observed that people with type 2 lost weight, needed less medication, and lowered their hemoglobin A1C when they followed the keto diet for a year.
The keto diet meal and weight loss
They have also been known to be effective in weight loss. If you want to lose weight fast, the keto diet meal plan is your best bet.
What is particular about the diet is that it is so filling that you can lose weight without counting calories or tracking your food intake.
Studies have revealed that people who followed a ketogenic diet probably lost more weight than low a fats diet.
A ketogenic diet can be great for people who are overweight.
Duke weight management specialists provide medical supervision to people with chronic conditions including obesity, diabetes, and heart disease, who want to lose weight using the keto diet.
As we pointed out above, the body becomes very efficient at burning fat and using it instead of glucose for energy. This fat-burning makes the keto diet a popular choice through which people can lose weight fast.
We have a dedicated article about the keto diet for weight loss.
Epilepsy and Keto
The keto diet was first developed in the 1920s for children with epilepsy. Doctors typically recommend the keto diet to treat epilepsy in children of all ages, including infants.
The ketogenic diet meal has been curbing seizures since it was first developed. More than half of kids who follow it have a big drop in how many seizures they get. As many as 2 in 7 stop having seizures completely.
What food do you eat for the keto?
There are multiple types of keto diets out there. There is a standard keto diet that is well-researched, and typically contains 70%-80% of fat, 20% protein, and less than 10% carbohydrate. You can eat a wide variety of tasty and nutritious meals on a keto diet. It is not all meat and fats. Vegetables are a very important part of the diet.
The list of foods you can eat while on the keto diet are:
- Seafood – Fish, and shellfish are very keto-friendly. Salmon and other fish are not only nearly carb-free but also rich in B vitamins, potassium, and selenium. Foods like salmon, sardines, mackerel, Geisha, and other fatty fish foods are very high in omega-3 fats. They have been associated with lower insulin levels and increased insulin sensitivity in people who are overweight or have weight issues.
- Meat and poultry – Meat and poultry are known to be regular foods on the keto diet. They contain no carbs and they are rich in B vitamins and several important minerals. They’re also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet.
- Eggs – Eggs are an extremely healthy protein source. It’s important to eat whole eggs rather than egg whites since most of an egg’s nutrients are found in the yolk.
- Plain Greek yogurt and Cheese – Plain yogurt and cheese are high in protein and calcium-rich. Studies have shown that protein and calcium can reduce appetite and promote fullness.
- Avocados and healthy oils – They are unique among vegetables because they’re fairly high in fat. They also contain fiber and are low in net carbs. Olive oil and coconut oil are the two oils recommended on the keto diet. Olive oil is high in oleic acid and is associated with a lower risk of heart disease. Olive oil provides impressive benefits for your heart.
- Green leafy vegetables – Green leafy vegetables like Spinach are rich sources of vitamins, minerals, and antioxidants. They are extremely low in carbs, making them excellent for a keto diet meal plan.
- Unsweetened plant-based milk – Many varieties of plant-based milk are keto-friendly, including soya milk, almond drink, and coconut milk.
The most interesting thing is that food that is allowed in the Keto is food that can boost your immune system.
What you cannot eat on a keto diet
Keto diet foods include
- grains
- sugars
- legumes
- rice
- potatoes
- juice
- alcohol
In your keto diet, you eat foods you enjoy, without hunger or calorie counting. If your diet is easy, enjoyable, and provides adequate essential nutrition, you’ll more likely be able to follow it long-term to lose weight, improve your health, and maintain these benefits
It is also important to monitor your protein consumption. This is because it can be converted to glucose if consumed in a higher amount. This may lower your transition into ketosis.
Is eating the keto diet good for you?
People often ask if the keto diet is safe. For most people, eating a keto diet is safe. However, if you are on medications for high blood pressure or diabetes, you should speak with your doctor about adjusting your medications.
It is true that following ketogenic diets may have adverse effects, including kidney stones and vitamin and mineral deficiencies. However, these side effects are rare and it is likely that the variety of foods eaten could cause them.
Breastfeeding women and people with rare metabolic conditions should also avoid being in ketosis.
Conclusion
I always advise that you speak to your doctor regarding your eating plan. Some people may find this diet restrictive.
Many restaurant meals can be made keto-friendly.
Most restaurants offer some kind of meat or fish-based dish. Order this and replace any high-carb food with extra vegetables.
