The keto diet has gained significant prominence lately, with celebrities posting on social media about it and articles popping up every day about the correct way to do it. And while many people are sold on the effectiveness of the diet, others remain skeptical — as many do when new fad diets get popular. Marudeen Aivaz is a health fanatic and avid keto dieter, to clarify everything keto diet related he shared his expertise and took the time to answer all our questions.
What Is the Keto Diet?
The keto diet aims to put your body into a state of ketosis, a metabolic process that makes the body to eat fat instead of carbs for energy. Marudeen Aivaz explains that it’s a low-carb diet that allows your body to produce small fuel molecules called ketones — a fuel source which is used when blood sugar is in short supply. Ketones are produced in the liver when you eat little to no carbs, and the body switches to running on fat. And when insulin levels become low, your body significantly burns fat.
What Can You Eat?
To reach ketosis you must avoid eating too many carbs, keeping your daily intake around 20–30 grams per day. This means avoid avoiding starches, breads, soft drinks, beer, rice, potatoes, certain fruit, candy, and more.
You can eat meats like steak, pork and chicken, cheese, eggs, and vegetables. However, Marudeen Aivaz states the food you eat while on the keto diet should be high in fat and moderately high in protein. When it comes to drinks, it’s best to stick to water, tea and coffee, but avoid adding any sweeteners like sugar. Trying to add a small amount of milk or cream but avoid drinks like lattes and macchiatos. Wine is ok but cannot be overdone.
With the keto diet gaining prominence, there are many blogs, websites and books that offer recipes for cooking on the keto diet. There are even companies that offer food-delivery services with keto diet meals.
Tips for Being on The Keto Diet
While the keto diet can seem daunting due to completely cutting out some of the tastiest food, many people have had success with it. Try introducing coconut oil into your diet because it will help you reach ketosis. It contains medium-chain triglycerides, a type of fat that absorbs quickly in your liver. This can be immediately converted to ketones.
Another way that Marudeen Aivaz says will aid your keto diet is to increase your physical activity by hitting the gym more. Studies show being more active can help you get to ketosis faster and more effectively. In addition, trying a short fast may help you achieve ketosis quickly. “Fat-fasting” could also work because it boosts ketones and mimics the effects of fasting. For this, you’ll have about 1,000 calories per day, with 90 percent of them coming from fat.
Marudeen Aivaz’s Final Thoughts
While the keto diet is making headline news every day, there are some health risks to consider, especially for people who are at risk of it being bad for you. Those with diabetes, high blood pressure, as well as breastfeeding mothers should not go on the diet. You should also consult your doctor before making any significant diet changes.