It effectively transforms your body into a fat-burning machine, as well as helps you lose weight and increase your energy levels. The keto diet involves dramatically reducing your carbohydrate consumption and substituting fat instead. Kwame Safo Boateng says Ketogenic diets are effective in reducing weight and reducing risk factors for some diseases. While low-fat diets have traditionally been recommended for those looking to shed pounds, research suggests that keto is, in fact, a better approach to weight loss. Keto will not make you feel hungry after eating a predetermined number of calories for the day.
After your first week of following the keto diet, you will likely see a significant drop in weight. On a "normal" diet with a calorie deficit and regular exercise regime, most people can expect to lose one to two pounds a week, while those who follow a keto diet typically see a drop from two to ten pounds. Kwame Safo Boateng shares a ketogenic diet with you that will definitely help you lose weight.
Different types of ketogenic diets by Kwame Safo Boateng
Standard ketogenic diet (SKD): It is the most common type of ketogenic diet. It is a very low-carb, medium-protein, and high-fat diet. It usually contains 75% fat, 20% protein, and only 5% carb.
Cyclical ketogenic diet (CKD): According to Kwame Safo Boateng, CKD is a keto diet of choice for elite athletes and bodybuilders. This is because, unlike SKD (high fat, medium protein, low carb) it allows for short periods with high-carb, high protein, and low fat. These high-carb days are for remodeling glycogen stores to improve strength and performance.
Targeted ketogenic diet (TKD): The targeted keto diet is popular among athletes and active individuals who live the keto lifestyle but require more carbs. It allocates an additional 20-30 grams of carbs before and after workouts for high-intensity exercise and increased recovery.
High protein ketogenic diet: This is similar to a standard ketogenic diet but contains more protein. The ratio is often 60% fat, 35% protein, and 5% carb.
Foods To Avoid
sugary food - Sugary foods are strictly limited on nearly every diet, and keto is no different. Avoid breakfast cereals, cakes, sports drinks, desserts, sodas, and candy, cookies, biscuits, ice cream.
starchy food - Starchy foods to avoid include couscous, bread, pasta, rice, cereal, potatoes, muesli, French fries, chips, crisps, legumes, porridge, and oatmeal
Foods To Eat
Meat, poultry and substitutes - Meats are perfect for keto. You can have lamb, beef, pork, and poultry of all kinds. Soy products like tempeh and tofu also work.
Fish and seafood - Fatty fish such as mackerel, sardines, salmon, and herring are excellent choices, for example, light white fish such as halibut, and cod, trout.
Keto-friendly vegetables - Enjoy unlimited non-starchy vegetables like leafy greens and crunchy salad wedges such as cucumber, and radish. Other favorites include avocado, broccoli, cauliflower, and zucchini. Fresh or frozen, most vegetables that grow above the ground are keto-friendly.
Fruit and berries - fruit such as lemons, berries, and limes are fine if you keep the serving size small. And melons because of their high water content.
About Kwame Safo Boateng
Kwame Safo Boateng grew up in Northern Virginia. His hobbies are video games, film, reading, programming, and running. He is a programmer so he spends his entire day doing programming, but he always gives some time to running ( for follow his passion), when he is not programming, he simply watches adventure movies, and does some fitness workout, He specializes in data science.