Keto Diet Q & A
What is the keto diet?
The keto (ketogenic) diet is a popular low-carb, high-fat diet that can help you lose weight and improve your health. The keto diet is similar to the Atkins diet and other low-carb meal plans.
You drastically reduce your carbohydrate consumption and add fat to your diet. Cutting out almost all carbohydrates puts your body into ketosis.
Dr. Raman often recommends a keto diet to accelerate weight loss and enhance your overall health. There are several types of keto diets that you could follow, including:
- Standard ketogenic diet: 75% fat, 20% protein, and 5% carbs
- High protein ketogenic diet: 60% fat, 35% protein, and 5% carbs
- Cyclical ketogenic diet: two days a week you’re allowed more carbohydrates
- Targeted ketogenic diet: consume carbs around workouts
Tracking your macros (fats, protein, and carbs) is critical to making the keto diet work. Dr. Raman offers customized nutritional counseling to educate you about food and which options are best in a keto diet.
She may also combine the keto diet with intermittent fasting. During intermittent fasting, you limit the window of time during the day in which you eat.
What is ketosis?
Ketosis is a metabolic state in which your body burns fat for energy. Reducing your carbohydrate intake to 5% of your diet forces your metabolism into this state and makes your body an efficient fat-burning machine, which helps your extra pounds melt away.
You can check that you’re in ketosis by using ketone urinalysis strips to make sure your urine has elevated ketone levels.
What can I eat on the keto diet?
Dr. Raman helps you create customized meal plans that keep you satisfied and full while maintaining the specific balance of fat, protein, and carbs to keep you in ketosis. For example, some of the foods you may enjoy include:
- Red meat
- Coconut oil
- Butter and cream
- Plain Greek yogurt
- Cottage cheese
- Nuts and seeds
You will need to be careful about the fruits and vegetables that you consume and stick to low carb options. For example, avocados and berries are excellent fruits to include in your diet. However, you need to avoid high-carb options like potatoes, yams, or beets that have more carbs in a serving than you should consume in a single day.
If you’re interested in the keto diet, call Excel Health MD or schedule a consultation online today to make sure the diet is right for you and to get customized weight loss support.