The Keto Diet (also known as the ketone diet, ketogenic diet or low carb diet) is well known for being a low carb, high fat diet. “The core of the ketogenic diet is severely restricting intake of all or most foods with sugar and starch (carbohydrates). These foods are broken down into sugar (insulin and glucose) in our blood once we eat them, and if these levels become too high, extra calories are much more easily stored as body fat and results in unwanted weight gain.” When carbohydrates are not consumed, your body does not have enough glucose for fuel to process into energy. Instead, your body goes into survival mode and is forced into a metabolic state resulting in a buildup of acids or ketones. This results in a state known as ketosis in which your body burns stored fats. Ketogenic diets are meant to make it easier to lose weight. Here’s how a ketogenic diet works scientifically: “Rather than relying on counting calories, limiting portion sizes, resorting to extreme exercise or requiring lots of willpower (even in the face of drastically low energy levels), the ketogenic diet takes an entirely different approach to weight loss and health improvement. This diet has the greatest potential in bettering your health mentally and physically. Another important benefit is cognitive improvement. While sticking to the Keto Diet food plan, you’ll find yourself more decisive and energized. In turn giving you more energy and motivation to stay active and hit the gym.
A healthy eating plan gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. A healthy eating plan also will lower your risk for heart disease and other health conditions. A diet is best described as a fixed plan of eating and drinking where the type and amount of food are planned out in order to achieve weight loss or follow a particular lifestyle. Healthful eating means consuming nutrient-dense foods in the right quantities from all the food groups. People often think of a diet as a specific weight-loss plan, but diet is simply the types and amounts of food we eat. A good diet must include a balance of several food groups, as no single group can provide everything we need for good health. A healthful diet includes a variety of fruits and vegetables of many colors, whole grains and starches, good fats, and lean proteins. Eating healthfully also means avoiding foods with high amounts of added salt and sugar. Eating a healthy diet is not about strict limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and boosting your mood. A better approach is to make a few small changes at a time. Keeping your goals modest can help you achieve more in the long term without feeling deprived or overwhelmed by a major diet overhaul. Think of planning a healthy diet as a number of small, manageable steps—like adding a salad to your diet once a day. As your small changes become habit, you can continue to add more healthy choices. Here we share few diet plans with you which keeps you fit, young and healthy. The type of diet are listed below:…………….
- Atkins Diet
- The Zone diet
- The Ketogenic diet
- Vegan diet
- Weight Watchers diet
- Raw food diet
- Mediterranean diet
- The South Beach Diet
- The Paleo Diet
- The Blood Type Diet
There’s a term for keto diets that favor foods like bacon, cheese, and packaged foods—which may fit keto rules, but aren’t clean. It’s called dirty keto. This isn’t optimal for bodybuilders because while you may still lose weight, you need a nutrient-rich diet to train your best
Instead, to do bodybuilding keto the right way, every meal should include a lean protein or grass-fed meat, a non-starchy vegetable and fruit, a healthy fat (like nuts, seeds, or oils), and sometimes a lower-glycemic carbohydrate (like rice or sweet potato).
By Adding some of these keto-approved foods, courtesy of Casipit, to your grocery list:-
Nuts and seeds: Cashews, macadamia nuts, pumpkin seeds.
Vegetables: Avocados, spinach, and other greens, broccoli, asparagus, cabbage, mushrooms, bell pepper.
Fruits: Blackberries, raspberries, and blueberries.
Animal-protein: Chicken thighs and legs, bacon, whole eggs, full-fat cheese, beef, filet mignon, porterhouse, rib eye,
Fatty fish: Salmon, mackerel, sardines or anchovies.
Other: Pork rinds, olive oil, salted butter, sour cream, cream cheese, mayonnaise, and cheese.
Hydrate, hydrate, hydrate
Clean keto dieting also prioritizes water consumption. When your body is shifting into keto, it loses a significant amount of fluid and electrolytes. Why? Because carbs retain water, less carbs=less water retention. While this is great for water-weight loss, “it’s important to replace the H2O and electrolytes (sodium, potassium, magnesium, phosphorus, and calcium), because if they’re depleted it’s detrimental to training, Plus, you’ll feel less than great.
Symptoms of electrolyte imbalance include fatigue, lethargy, nausea, headaches, and irregular heartbeat.