Why a keto diet can be a great choice
The type of keto diet that involves eating carbs alternatively has been seen by many people as the best diet type. This is because it is easier to follow than a no-carbs diet. There are three types of keto diets out there: the no-carb types meaning you do away with all forms of carbohydrates, the one day per week type where you eat only minimal carbs for one day per week, and then finally, there's a more liberal version where you can have your fair share of carbs but make sure they're healthy ones such as whole grains. (1)
Types of the keto diet
The no barbs are also known as the standard keto diet, where you can only consume carbs below 30gm. It is mainly suitable for active people in their daily activities and hence doesn't require much energy. The required percentage is seventy percent fats, twenty percent proteins, and ten percent carbs.
The second type is the one-day type with carbs, where some days you can't have any carbs at all while on other days, you only eat around 40 grams of carbohydrates. This type is suitable for people who want to maintain their weight or regulate it without starving themselves. It is also ideal for working out, and they can have a snack or mini-meal with carbs before or after the workout.
Then there is the third diet with a very high protein ratio at 60%, while the fats take 35% and the rest is for carbs. (2)
Which diet is proper for you?
It's not advisable to wake up one day and decide to go on a keto diet. Have a reason as to why so that you also have a target. Ask yourself what you want to achieve. Then discuss with a nutritionist who will recommend the best diet according to the reasons you give and your general well-being. For example, if you plan to lose weight, it's advisable not to use the cyclical diet since it will provide you with more carbs and slow the weight loss.
Some of the foods recommended in the keto diet are:
- Lean meats such as beef, lamb, chicken, and pork. The best-being chicken breast. Avoid red meat, which has an unhealthy fat content
- Low carb vegetables like salad leaves or lettuce instead of spinach, for instance
- Fish, especially salmon since it contains omega-three fatty acids that help in losing weight
You should also add:
- Cheese to make your meal more filling
- Nut, such as almonds and walnuts. They are high in protein content.
Using this diet is a way of life that guarantees weight loss if you stick with it for the long haul. However, you must follow the food portions, timing, and other rules for it to work. Finally, you will be able to attain your goals and maintain them.