The keto diet is a low carb diet plan, which is sort of similar to the Atkins plan, although it is higher in fat.
Keto-friendly foods include fish, meat, cheese, milk and low-carb vegetables and fruit, such a berries.
Banned on the diet plan are pasta, bread, root vegetables and high carb fruits like bananas.
So how can you make sure you are getting the diet right?
Keto diet plan: How to achieve weight loss eating these foods – an expert explains
An expert told Express.co.uk what Britons are getting wrong on the diet.
She also claimed eating one dried vegetable can drastically increase your weight loss potential on the diet.
Sharon Brown of Bonafide Provisions told Express.co.uk dieters should eat more beetroot.
She said: “Beets themselves are not necessary or even recommended for those following a ketogenic diet, as beets are high in carbohydrates. However, when I had my nutrition practice and was working with people on a ketogenic diet, I often recommended a supplement that contained a high concentration of dehydrated beets, which contain betaine – a nutrient that supports liver and gallbladder function.
“Supporting liver and gallbladder function is critical for those following a ketogenic diet, as the liver and gallbladder work together to breakdown fat and turn it into ketones.
“Many people try the keto diet and find that they don’t experience the benefits and one reason for this can be that their liver and gallbladder are not functioning optimally.”
Sharon also recommended eating bone broth. She said: “In order to get the benefits of the ketogenic diet your liver and gallbladder need to be functioning properly so that they can break down all the fat that you’re eating and turn it into ketones.
“This is why consuming bone broth on a ketogenic diet is highly beneficial, as bone broth is a whole-food source of glycine – another key nutrient that supports liver and gallbladder function, and helps the body digest fat.”
So what is ketosis? Entering a state of ketosis is when your body switches from burning glucose, or, sugar, for fuel, to burning fat for fuel.
A ketogenic diet is going to be one that is rich in fat with limited carbohydrates, which the body converts into glucose.
A traditional ketogenic diet breaks down to about 60 to 75 per cent fat, 15 to 30 per cent protein, and 5 to 10 per cent carbohydrates.
Sharon added: “Unfortunately, many people trying a ketogenic diet take this macronutrient profile as license to load their plates with low-quality, high-fat foods such as processed meats and cheeses.
“While quality meat and cheese can be excellent sources of necessary and health-promoting nutrients such as bioavailable B12 and calcium, these nutrients are not enough for total-body wellness.
“Humans need a full complement of vitamins, minerals, and antioxidants which are supplied by eating a variety of foods, specifically, vegetables.”
So what should you put on your plate if you are following the keto diet?
“It’s important for everyone, not just those following a ketogenic diet, to get an array of vegetables into their diet to ensure that they are getting all the nutrients necessary to thrive,” Sharon said.
“The best way to do this is by eating seasonally – this will ensure that you never get into a food/nutrient rut.
“For people on a ketogenic diet, I recommend filling your plate with, primarily, non-starchy seasonal vegetables and healthy fats such as avocados, olive oil, nuts, seeds, and grass-fed dairy (if well-tolerated), with the remainder made up of fattier cuts of high-quality protein such as grass-fed beef and lamb, pasture-raised poultry, and wild-caught fatty fish such as salmon and sardines.”
An internet user revealed his keto diet plan, which helped him lose 4.3 stone.
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