THE KETO diet plan has grown in popularity as it promises to help slimmers burn fat. A fitness expert explained how the plan works and what foods are best to eat on the plan.
Those who follow the diet plan must eat foods that are low in carbs and high in healthy fats.
By cutting back to roughly 25 grams net carbs per day, some have suggested the body enters the fat-burning state called ketosis.
Slimmers can fill up on foods with a moderate protein content as well as fats, Gareth Nicholas at Maximuscle explained.
He said: “The ketogenic diet is a nutritional approach whereby the diet consists of predominantly fat and protein with an avoidance of the carbohydrate.
“This forces the body to use fat as a fuel source. Perfect if you have plenty of stored fat that you want to use up.
“The original ketogenic diet is a 4:1 lipid to non-lipid ratio, with 80 percent of the daily intake being fat, 15 percent from protein and five percent carbohydrate.
“Following this type of regime over a number of days will force your body into a ketogenic state.
“As with fasting diets, following a ketogenic diet can serve a number of benefits from improving insulin sensitivity, lower blood sugar levels and ultimately losing weight.”
If trying to cut back on carbs, knowing what foods are best to eat can be a challenge.
The expert listed the top foods to eat on the ketogenic diet plan.
Gareth stated: “Here is a list of foods that you should include:
“Meats – great sources of protein along with some fat.
“Fish – particularly oily fish, such as mackerel and salmon to obtain those essential fatty acids.
“Oils – Extra virgin olive oil, coconut oil and avocado oil.
“Nuts and seeds – flaxseeds, pumpkin seeds, almonds, chia seeds
“Salads – all low carb options rather than root vegetables.
“Herbs and Spices – use these to help add some flavour in the absence of sugar.”
While the plan can help some lose weight, Gareth warned that it may not be for everyone.
“Bear in mind the reason for trying this diet and the research that supports it,” he continued.
“This is not a diet for everyone and further research needs to be conducted in areas such as muscle building, the application in sport and its use when individuals have other metabolic complications.”