If you're interested in going keto, you should cut out carbs to the curb. It's a diet that is rich in fats, moderate protein and extremely low in carbohydrates. There are a variety of diets that follow the ketogenic lifestyle, including the South Beach Diet. The Atkins Diet is known for its induction phase. Modified Paleo is another low-carb diet. Keto is a diet that can be utilized by almost everyone, since vegans and vegetarians can still achieve ketogenesis. Make sure to consume foods rich in natural fats, and avoid trans-fats. Low-glycemic fruit is rich in fiber, and you ought to consider eating avocados (also for fat) and other fruits. Additionally, eat lots of green, yellow and red vegetables. See this Custom Keto Diet for info These are the key elements of a ketogenic diet: Meat (grassfed and free-range is the best) - beef, chicken eggs, pork. Vegans need protein sources from vegetables. sources Nuts or seeds Dairy products with high-fat content like cream, whole milk, and hard cheeses include cream, whole fat butter, and other high-fat dairy products. Leafy greens Fish and seafood Pure butter coconut oil, coconut oil and vegetable oils rich with omega 3 How to avoid it: All food products that contain starch (even whole grain, organic) Most fruits have a high level of sugar. Low-fat food Vegetable oils high in omega-6, but not high in omega-3 This guide will show you which fats are suitable for you. Some keto-friendly people consume alcohol, while others add coffee (with no milk, cream or sugar) to their diet. Certain people do not drink it. These beverages can be experimented with to determine the best combination for you. Here's what a Keto Sample Dinner would look: Bacon and ground beef roll (163 calories, 14.3g Fat, 0 Net Carbs, 7.64g Protein Per Serving) Loaded cauliflower (199 Calories 17, 17g Fat, 3 net Carbs and 8g of protein per serving) Bone broth contains 72 calories, 6g fat, 0.7 Net Carbs, 3.6 G Protein per cup Say goodbye to Carbs and bring on the Bacon Humans have relied heavily on carbohydrate-rich food items as the basis of their diets for the duration of the history of humanity. Carbohydrates were an excellent source of calories, and also the primary source of energy. Today's industrial agriculture, sedentary lifestyles, and excessive consumption of calories lead to being more dependent on carbs than we need to. The body uses excess carbohydrates quickly, but the excess glucose is stored in fat if it isn't being utilized. This causes a massive rise in obesity. A ketogenic diet can train your body to rely on fats from your diet to fuel you by converting fat into ketones and free fatty acids (FFAs). This natural metabolic state of ketosis is sometimes referred to as ketosis. In order to reach ketosis, you will need to reduce your intake of carbs in order to stimulate your body to create ketones to generate energy. If you cut down the amount of carbs you consume to 30-50 grams of net carbs, it leaves your body with only one option: use fats from food as an energy source. Your Body is on Keto Carbohydrates are usually broken down into glucose and are used as the primary energy source. Glycogen is transformed from glucose to glycogen, and stored in the liver and muscle for use later. A ketogenic diet changes this. You can adopt a ketogenic diet when you are on the low carb diet. Your body goes into ketosis. Instead, fats are transformed into energy, producing ketones. The energy from fat is more stable than glucose, which produces short bursts. You may experience lower sugar cravings if are on a ketogenic diet. A ketogenic diet may also help curb overeating, since unsaturated fats can be more satisfying. Further, research has demonstrated ketones to be neuroprotective. The Adjustment Phase of Adapting To Keto Your body is not able to change so side effects, like the ketoflu, could develop during the initial few weeks of keto. Nausea, dizziness, fatigue as well as other symptoms are signs of the keto flu. It's your body's way to let you know that it's resisting the urge to cut back on carbs and start using fat for fuel. The ketogenic diet releases fatty acids from the body, and insulin levels fall. As insulin levels fall and your kidneys are able to excrete more water (you'll be able to notice an increase in the frequency of visits to the bathroom) as well as potassium and sodium. This could cause your blood pressure to fall. Dizziness, fatigue and sudden weakening are all signs of low blood pressure. Dehydration can cause leg cramps. This can help reduce your symptoms. You can also explore bone broth or vegetable broth. Another negative side effect of ketosis is hypoglycemia and lower blood sugar. It is characterized by feeling hungry, fatigued, or shaking as your body adapts to the new diet that burns fat. In the time of keto adaption, physical performance is reduced. The following is a review of research studies looking at the effect of ketogenic diets on physical performance: Anaerobic (ie weight lifting and sprint) performance is severely hampered due to low levels of muscle glycogen, so it would be strongly discouraged in any sporting event that requires competitiveness. If you're an athlete and you need to perform at 100 percent to stay in your position (or your job, if you're an athlete in the professional level) then going keto during the season is probably not the best choice for you.