Fat in diets can get a bad wrap. If you’re someone who’s dead serious about losing some weight, you may have checked the ketogenic diet. You may have browsed through different diet plans and may have come across the ketogenic diet but haven’t really understood how this diet can help you lose weight. Can you lose weight on the ketogenic diet? Before we answer that question, let us first try to understand what the ketogenic diet is.

What is the Ketogenic Diet?

The Ketogenic Diet, also known as keto diet, is one of the newest diets that are related to eating a high-fat and high-protein diet, with restricted carbohydrate intake. Yes, you’ve read that right. It is a diet that encourages you to have a high protein but limited carb intake. If you’re not sure why there is a need for a high protein diet, you can check another blog post where we got this more detailed.

Burn Fat for Energy

The ketogenic diet is not just another fad diet but one that is based around science and a lot of research. It is a diet that tries to get you to reach ketosis. This is a state where your body is put into a metabolic state, which helps you burn fat for energy.  Because you are not eating a lot of carbs your body switches to burning fat for energy.  Burn Fat for Energy?  Heck ya!  .  While you are eating a lot of high-fat foods, they are converted into energy while also burning fat, so you lose weight and get a lot of other benefits as well.

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Multiple Types of Keto Diets

Standard Keto Diet

– extremely low-carb and high-fat, while allowing for moderate protein in your diet. Only 5% of your diet should consist of carbohydrates

Targeted Keto Diet

– you stick to the standard keto diet, except when you are working out, you are allowed to add more carbs

High Protein Keto Diet

– where your protein percent goes up to 35%, your fat is slightly lower, and your carbs are still in the 5% range

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Haven’t really understood what this means? How about taking a look at the foods that you can eat if you decide to go with this diet?

Foods that You Can Eat If You’re on a Ketogenic Diet

Can you lose weight on the ketogenic diet? Definitely! What people don’t know is that most low-carb diets are also high-protein. In order to feel full, you need to eat as many no-carb and low-carb foods as you can throughout the day. This means limiting the fruits and vegetables you can consume. You probably already know the typical low-carb foods like lean meat, cheese, eggs, and some nuts. However, there are also some vegetables that are very low in carbohydrates. They include:

  • Cauliflower
  • Spinach
  • Romaine lettuce
  • Broccoli
  • Bok choi
  • Kale
  • Collard greens
  • Cabbage
  • Green beans

 

You can also enjoy dairy products like cottage cheese, yogurt, cream, and sour cream, but not the low-fat or fat-free versions. When you choose something with low fat, it tends to have starch and sugars you can’t have with the keto diet. You can also have nuts and seeds, including brazil nuts, pecans, hazelnuts, pumpkin seeds, sesame seeds, and pine nuts.

Now, what do you think about the ketogenic diet? Can you lose weight on the ketogenic diet?  Maybe consider a structured 3 week plan check out the 3 week diet and see if that might work for you.