What is “keto” weight loss?
Weight loss can be achieved through various methods. The most common approach involves controlling both the quantity and quality of food intake, with an emphasis on low-calorie and low-fat foods to manage calorie intake. This method allows the body to derive energy from the breakdown of starch and sugar into glucose. Any surplus calories that the body does not expend are stored as accumulated fat in various organs, contributing to obesity.
In contrast, the “keto” diet
is a weight loss approach that involves mimicking a fasting state by consuming a very low-starch, low-sugar, and low-carbohydrate diet. This dietary strategy prompts the body to break down stored fat from various organs and convert it into ketones for energy. Essentially, a keto diet encourages the body to utilize fat as its primary source of energy by reducing starch, sugar, and other nutrients that can trigger insulin secretion.
So, what’s the game plan for girls looking to dive into the keto diet?
1. Stay away from carbohydrate-rich foods.
Carbohydrate-rich foods, which primarily consist of starch, sugar, and various grains, including most fruits that the body can convert into glucose, should be either avoided or consumed in small quantities, typically limited to around 30 grams per day. However, high-fiber vegetables can be eaten without restriction. It is preferable to opt for raw vegetables, such as various leafy greens, salad vegetables, lettuce, green cabbage, purple cabbage, cauliflower, cucumber, and more.
2. Ensure an adequate protein intake.
Protein is a vital nutrient and should be consumed in sufficient quantities. The recommended daily protein intake is 1-1.5 grams per kilogram of lean muscle mass (LMB). For instance, if you have 35 kilograms of muscle mass, you should aim for 52.5 grams of protein. Good sources of protein include meat (providing 25 grams of protein per kilogram), cheese (also offering 25 grams of protein per kilogram), eggs (6 grams of protein per egg), and beans (10 grams of protein per handful).
3. Consume healthy fats.
Consuming healthy fats not only encourages the body to burn accumulated bad fats but also serves as a direct energy source, providing more energy than protein and carbohydrates. However, it is advisable to limit daily fat intake to no more than 90 grams. Good fats suitable for those following a keto diet include:
- Saturated Fat: found in meat, pork, chicken, beef, dairy products, cheese, butter, yogurt, whipped cream, eggs, and coconut oil.
- Monounsaturated Fat: derived from avocados, almonds, macadamias, walnuts, various peanut butters, ground nuts, canola oil, and olive oil.
- Omega-3 Polyunsaturated Fat: obtained from marine fish and freshwater fish like salmon. It’s important to avoid bottled vegetable oils due to their trans-fat content and use them sparingly if necessary.
4. Select your seasonings carefully.
The keto diet is renowned for its focus on fat consumption. However, it’s essential to note that the intake of protein, sodium, and various minerals is also crucial. Seasonings added to food not only enhance flavor but should also provide essential minerals, such as potassium (found in green vegetables and mushrooms), magnesium (from nuts), and sodium (from salt). Avoid any seasonings containing starch, sugar, or sweetener substitutes. That is to say, Care Choice vegetable seasoning powder is an excellent choice for preparing keto-friendly meals.