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The Ketogenic Diet: An Ultimate Guide to stay balanced and in shape.
Over recent years, ketogenic diets have become increasingly popular. The diet is known as ‘keto,’ and it’s high in fat and extremely low in carbs.
But there are a few things to be aware of, such as the benefits, best foods to eat, foods to avoid, possible dangers, and of course, the side effects. This guide will explain to you all the nitty-gritty of the ketogenic diet.
Also, the guide provides sample keto meal plans, snack ideas, and guidance on where to find the best online keto resources.
What is a Ketogenic Diet?
Ketogenic diets are a way of eating that focus on strictly limiting carbohydrate. It is a low-carb, high-fat diet plan, and if implemented successfully, ketogenic diets can be incredibly beneficial.
By and large, those following a keto plan eat higher amounts of fat, moderate protein, and very few carbs.
Keto macros
As long as you keep carbs intake very low, keto-diet implementation is possible on a range of macronutrient ratios like
- Carbohydrate: 5-10%
- Fat: 60-75%
- Protein: 20-30%
How do keto diets work?
The body enters nutritional ketosis when you keep carbs very low for an extended period. Ketosis refers to a state in which the body starts burning fat for energy rather than carbohydrate.
On a typical high-carb diet, the body burns glucose. In contrast, the ketogenic diet encourages the body to start using ketones for fuel. Ketones are a type of molecule that our liver produces during times of carbohydrate restriction (or overall low food intake). The human body can use both glucose and ketones for fuel.
How many carbohydrates should I eat?
Respected low carb researchers Jeff Volek and Stephen Phinney advise aiming for an upper limit of 50 grams of total carbs. Below this number is also widely accepted as a ketogenic diet.
Generally speaking, you can eat this amount of carbohydrates and still be in ketosis.
However, everybody is different, and the exact number will depend on the individual – it might be 35g or 70g.
How can you understand that you are in ketosis?
There are many signs which suggest you might be in ketosis:
- Rapid weight loss, usually due to a drop in water weight
- Better feelings of satiety and reduced food cravings
- Possible short-term side effects such as bad breath and fatigue
- To be sure, you can use a ketone breath analyzer or a urine strip to measure for ketones.
Key Point: A ketogenic diet is a way of eating that restricts carbohydrates, has a moderate amount of protein, and has high-fat food items. For example, you can use ghee in your keto diet plan.
Ghee is a good saturated fat-containing dairy oil that you can use for cooking keto recipes, as spread instead of butter, or as a seasoning oil replacing Olive oil. Only grass-fed ghee like Milkio grass-fed ghee can help you in the keto diet plan as a reliable fat source.
About Milkio Grass-fed ghee:
Try Milkio grass-fed ghee, manufactured by Milkio Foods, New Zealand using the finest ingredients, and traditional ghee making process. Milkio grass-fed ghee is all-purpose and does not contain lactose, casein, and gluten.
The ghee offers an intense nutty feel-good aroma, rich, creamy texture, and versatility, making it a superfood for the kitchen.
Milkio Ghee is a carb, sugar-free product safe for the consumption of lactose intolerants and casein sensitives. It is keto and paleo diet-friendly.
Milkio ghee offers a high smoke point. It is shelf-stable dairy oil you can store in the kitchen at room temperature for up to 18 months from the manufacturing date. To buy Milkio ghee, please check the Milkio website for product specifications, and/or sales assistance.
If You Wish to partner with us to Import/Buy/Distribute/Trade Our Milkio Ghee products, or for developing Private label ghee products, or contract ghee manufacturing support, Please Feel Free To Contact Us Via Our Email, We Will Be In Touch With You Within the next 48 Hrs.
