The keto diet has been around for a lot longer than you might think.
And as i’m sure you know, the keto diet has become one of the most popular diets out there, and for good reason.
It was developed in the 1920’s to help control seizures in some people with epilepsy but has become increasingly popular over the past few years to turn your body into a fat burning machine!
Quick tip: If you’re really wanting to enhance fat burning on the keto diet, Maximum Slim’s Keto Coffee is a great product to include daily.
Turn it into bulletproof coffee by adding 1 tsp of butter or coconut oil to ensure you’re keeping your fat intake high.
This will help keep you fuller for longer there for you will eat less and likely lose more weight.
Although supplements aren’t necessary to lose weight, Keto Complex an organic, vegan advanced ketone formula designed to block carbs, enhance focus and improve energy and metabolism.
What is the keto diet?
The Keto diet (ketogenic) is a high fat, moderate protein and low carb diet designed to put your body into a metabolic state called ketosis.
Ketosis occurs when the body doesn’t have enough access to its primary fuel source which is glucose from carbs. Ketosis is a normal process that happens in our bodies but the keto diet puts our bodies into this state continuously.
Generally your macro percentage on the keto diet should look like this: 5% – 10% from carbs 20% – 25% from protein 70% – 80% from fat.
How the keto diet works
Since the keto diet puts our bodies into a continuous state of ketosis, our bodies will use fat for energy instead of glucose from carbs.
Normally our bodies are relying on carbs for its main energy source but when carbs are restricted your body will breakdown fat creating molecules called ketones.
Ketones are not dangerous and the body actually performs extremely well on ketones.
The keto diet is basically forcing your body to rely on fat for its primary energy source resulting in burning more fat.
It will take somewhere between 3-10 days for your body to be in a full state of ketosis. Generally, you will know when your are in ketosis by how your are feeling and of course, weight loss.
The average person stores around 1700 calories of sugar. When your sugar levels fluctuate, you experience fatigue and irritability as well as cravings. The hunger between meals is caused by your blood sugar levels dipping below your stored sugar levels.
When it comes to fat, the body has around 40 times more calories stored from fat than it does from sugar! This of course gives you a much more reliable fuel source and you will avoid experiencing the fatigue, irritability and hunger cravings.
Basically, energy from fat is far more efficient and will provide you much more stable energy levels as well as improved focus and brain function and better moods. .
9 Most effective keto diet foods
Although there so many amazing foods you can eat on the keto diet, here are 9 of the most effective foods you can include in your diet to ensure you get maximum benefit from this incredible high fat diet.
Thanks to the high amount of heart-healthy fats, avocados are a perfect and easy addition to the ketogenic diet.
They’re also very low in net carbs, with around only 8.5 grams of carbs. Avocados are also a good source of fibre.
Avocados provide variety of other important nutrients as well, including vitamin K, folate, vitamin C, and potassium.
Avocados are a delicious snack by itself, or you can add them to salads, keto burgers or mix with eggs for breakfast.
Here are 40 keto avocado recipes
Eggs are one of the most versatile and healthiest foods you can eat.
They are extremely low in carbs, with one large egg containing less than one gram of carbs and 6 grams of protein and 5g of fat in one egg, making it a great food for the keto diet.
Eggs have been shown to trigger hormones that increase feelings of fullness and keep blood sugar levels stable.
Most of the nutrients in eggs are in the yolk, so it is important to eat the whole egg to ensure you get all the nutrients from this keto super food.
Here are some keto egg breakfast recipes
Salmon is another highly nutritious, high fat food to add to your keto diet.
Salmon is high in omega 3 which is great for brain and great health.
Salmon isn’t for everyone, but if you are a salmon lover, then this is the perfect addition to your meals when on the keto diet.
You can eat salmon raw or cooked, either way I personally love it.
Here are 15 keto salmon recipes
Ok so, lets face it, bacon is definitely not one of the healthiest foods we can eat.
But, when it comes to the keto diet, it is a very easy addition as it is so high in fat, low in carbs and moderate protein.
The perfect keto macro mix.
I don’t recommend basing your keto diet around bacon, but dont be afriad to treat yourself.
The keto diet is all about high fat, low carb and bacon will definitely help you reach your weight loss goals while on the keto diet.
Here are some great keto bacon recipes to try.
Who does love cheese?
And yes, you can still have it on pizza! Just not a high carb heavily processed pizza base.
There are so many different types of cheese you can get these days, and fortunately they are all very low carb and high i fat.
Again,, a great keto food.
One ounce (28 grams) of cheddar cheese provides 1 gram of carbs, 7 grams of protein and 20% of the RDI for calcium.
Cheese also contains conjugated linoleic acid, which is a fat that has been linked to fat loss and improvements in body composition.
Here are some tasty keto cheese recipes to try.
Nuts are generally quite high in fat which make the a great addition to the ketogenic diet.
Add them to salads or dishes, or snack on them throughout the day to get you through until the next meal.
Here are the best nuts for keto:
- Pecans: 1.1 grams
- Brazil nuts: 1.3 grams
- Macadamia nuts: 1.5 grams
- Walnuts: 1.9 grams
- Hazelnuts: 2.3 grams
- Pine nuts: 2.7 grams
- Almonds: 2.9 grams
- Peanuts: 3.8 grams
- Pistachios: 5.8 grams
- Cashews: 8.4 grams
7. Olive Oil
Oilive oil is high in healthy fat and a great food to use for cooking your meals when on keto.
Here are some of the health benefits of olive oil:
- Olive Oil Is Rich in Healthy Monounsaturated Fats. …
- Olive Oil Contains Large Amounts of Antioxidants. …
- Olive Oil Has Strong Anti-Inflammatory Properties. …
- Olive Oil May Help Prevent Strokes. …
- Olive Oil Is Protective Against Heart Disease. …
- Olive Oil Is Not Associated With Weight Gain and Obesity.
8. Greek yogurt
Plain Greek yogurt is a healthy,, high-protein foods. While it does contain some carbs, it can still be included in the keto diet if you get te full fat version. Don’t opt for the lite version.
5 ounces (150 grams) of plain Greek yogurt contains 5 grams of carbs and 11 grams of protein.
Greek yogurt is also packed with probiotics which is great for gut health and can help with weight loss.
A great snack on the keto diet is greek yogurt with berries.
Berries are relatively low carb compared to other fruits, which means you can still get your fruit fix when they’re consumed in moderation.
Berries are packed with beneficial minerals, antioxidants, and fiber.
Not only do they contain a lot of goodness, berries have been found to improve blood sugar, reduce inflammation, and protect against some diseases.
Here is the carb content for certain berries:
- Raspberries – 7 grams of net carbs
- Blackberries – 6 grams of net carbs
- Strawberries – 8 grams of net carbs
- Blueberries – 17 grams of net carbs
There are many more keto friendly foods you can consume on the keto diet, but these are 9 of the best high fat healthy keto foods you can consume.
nyone wanting to get started on the keto diet but don’t want the hassle of thinking about what to eat can easily get started here on the 4 Week Keto Diet Plan for Beginners.
This plan comes with a full recipe book where you can switch recipes as you choose to suit your daily schedule and simply what you feel like eating that day.
It also comes with a huge amount of information, tips and bonuses about the keto diet that will be highly beneficial to your success.