If you’re one of the people who think that a portion of food is sugar-free only because it doesn’t contain any refined sugar, you’re very wrong. Refined sugar isn’t the only type of harmful sugar that exists. A lot of the carbohydrates we consume is sugar. Just because a food is healthy and doesn’t physically look like it contains sugar doesn’t mean it is sugar-free. Fruits and nuts, for example, are healthy, but a lot of them are not sugar-free. To adopt a truly sugar-free lifestyle, you have to be ready to embrace a healthy keto diet.
It is possible that you may have heard about the keto (or ketogenic) healthy diet and it is also possible that you may have not. Well, if you haven’t heard of it, a lot of people have, and it has been silently growing its own online cult following. The key fact you have to know is that a keto diet consists primarily of low-carb, high-fat foods that have protein in moderation. Tons of people have ditched high-carb foods and have religiously followed this diet, and they all have testified to its mind-blowing results. It seems to be the cure to many health problems. Apart from helping with weight loss, it is known to aid in combating anxiety, diabetes, Lyme disease, and epilepsy.
Many doctors, nutritionists, and fitness and wellness experts have all recommended a diet consisting entirely of low-carb and sugar-free foods- a healthy keto diet- as it has both widely known and hidden benefits.
If you are hesitant to start a healthy keto diet because you will miss your favourite foods, chin up because it is possible to still eat some of them, such as pancakes and muffins when you’re on a low-carb diet. All you have to do is substitute the high-carb ingredients with low-carb and high-fibre ones.
What You Should Know?
Before embracing and starting a healthy keto diet of low-carb and sugar-free foods, there are some things you have to know.
The first and most important thing is that you have to say a sad, sad goodbye to your usual snacks and comfort foods that happen to be high in carbohydrates because you won’t be eating them anymore. Speaking from a technical point of view, you will still have carbs- but just around a mere 20 grams (of net carbs) daily, but they won’t be from your usual sources. The main purpose of a healthy keto diet is to curb your body’s “addiction” to carbs. A lot of us are addicted to carbs. A healthy keto diets help the body learn how to function properly without dependence on carbs.
So you know what you have to do. Rid your pantries and refrigerators of bread, pizza, pasta, and also quinoa (don’t be surprised. Quinoa might be a “healthy” food, but it’s incredibly high in carbohydrates) and get ready to replace them with low-carb foods such as olive oil, avocado, salads, and meat.
Your body is going to require large amounts of fat, and it is going to replace carbohydrates as your new energy source. You will need an estimate of 90 grams per day, but this may vary based on your body and the goal you have set for weight loss. Get some almonds, avocado, and macadamia nuts. These are some sources of good healthy fat.
You’re also going to start weighing and keeping track of everything you eat. This might seem rigorous, but it will enable you to keep an accurate record of your macronutrients. You also need to set goals per day of the amount of fat, protein, and carbs you should ingest, and if you fail to reach those goals, no results will be forthcoming.
Importance of Low-Carb and Sugar-Free Foods
A diet that consists mainly of sugar-free and low carb foods helps the body is so many awesome ways. Have you been battling weight loss or some other chronic diseases? A Neto healthy diet will take care of all of that. If you also happen to be someone who doesn't watch they eat, a healthy keto diet will help become more watchful of what you eat or drink.
If you’ve been looking for ways to lose weight and you’ve been arriving at dead ends, you should turn to low-carb foods. Keto healthy diet might have come into existence in the 20th Century, but for over 150 years, people have employed the use of low-carb foods in losing weight. It has been confirmed by experts that it is the most effective of all diets when it comes to losing weight. This is because when you ingest carbohydrates accelerates the release of insulin, which is the hormone that stores fat in the body. By reducing carbohydrate intake, you are reducing insulin levels and therefore, cutting down on weight gain. So what are you waiting for? Ditch those fake “lose weight in 20 days” manuals and start a low-carb diet.
You Become More Conscious:
When you stick to eating low-carb foods, you tend to become more aware of any and everything that goes in your mouth. You might become somewhat addicted to reading the nutrition table on labels, and labels in general. It is part and parcel of the healthy keto diet for you to have to know a number of net carbs (total value of carbs minus dietary fiber) a packaged food contains. This information can be gotten from food labels. This “addiction” is not necessarily a bad thing, just be prepared to become the person who always says, "that has way too many carbs for me.”
Reversing Type 2 Diabetes:
Not only do low-carb and sugar-free foods help with weight loss, but they are also super effective when it comes to reversing Type 2 Diabetes. This should come as no surprise, because one’s blood sugar level is too high is the key problem in diabetes, and the sugar that is in the blood is gotten from the consumed carbohydrates. If you’re diabetic, stick solely to foods that are low in carbohydrate, and your body will find it easier to regulate its blood levels. Many people have been able to render their Type 2 Diabetes null and void, and people suffering from Type 1 Diabetes have been able to control it, thanks to low-carb foods.
When you start replacing your usual carbohydrates with low-carb foods, one of the first places you’ll notice a metabolic difference is in your gastrointestinal tract. This could come with an alteration in your bowel habits, and it often manifests as constipation. The reason behind this is that most of the fiber we usually consume comes from high-carb foods such as pasta and bread. When you make the switch to a low-carb diet and stop taking these foods, your fiber ingestion drops severely, and this increases the risk of constipation.
If you religiously abide by the rules of a healthy keto diet, however, you will be replacing those high-carb foods with low-carb foods that are also high in fiber, usually vegetables. By so doing, you will combat constipation because these low-carb and high-fiber foods will give your body as much fiber, if not more than you were getting before. Experts recommend at least five portions of vegetables that are high in fiber and low in carbohydrate daily. This will maintain the health of your bowels and won’t hinder weight loss.
The bottom line is, the best decision you can make for your body is to stick to eating mainly sugar-free and low-carb foods. Don’t ever feel you’re too old or too young to start a healthy keto diet because it’s never too late or too early to embrace good health.
Always remember, health is wealth!