So you have decided to follow a keto diet? When paid attention, it’s a very nutritious diet based on natural foods involving a vital vegetable intake, specifically leafy greens. The ketogenic diet allows ketosis to happen in your body all day, where body fat is burnt for energy. And for this to happen, your insulin levels must be below. So by consuming foods that won’t cause an insulin surge, you allow the ketosis process to practical benefit your body.
What the ketogenic diet plan looks like! The diet content might vary depending on your financial situation, health, and goals. But the main aim should invariably be taking nutritious natural foods that are minimally processed. The Keto diet usually has the following:
- Moderate protein
- Low carbohydrate
- High consumption of fat
Low carb intake
A Keto diet entails a low carb intake (under 50g daily) to maintain ketosis. Consider low carbohydrates vegetables as they are high in fiber, minerals, vitamins, antioxidants, and more. Carbs like leafy greens, broccoli, tomatoes, asparagus, cucumber, and celery are great for the keto diet as they have low-carb content.Protein intake
Although protein is essential to build muscles and burn calories, eating too little or too much of it will sabotage your ketogenic dieting goals; thus, it should be moderate at around 50-60g of protein for men and about 40-50g for women per day. Target for about 15% of calories from protein sources such as chicken, beef, fish and seafood, pork, eggs, natural cheeses, and whole milk.
Fat intake
Fat is free to have in a keto diet. Several kinds of research have shown that a diet containing higher fat might reduce cravings and lower levels of hormones (insulin and ghrelin) that stimulate the appetite. You should consume about 70-80% of fat calories (approximately 165g) daily. Instead, concentrate on taking high amounts of unsaturated fats (olive oil, nuts, and flaxseed) to saturated fats (red meat, butter, palm oil, and lard) for the healthiest blood cholesterol levels. This will avoid clogging your arteries and lower the chances of cancer risks. Other fat sources are avocados, sesame seeds, natural nut butter (no sugar added), pumpkin seeds, and chia seeds.
Low-sugar fruits
While cutting back on sugar and carbohydrates, some fruits are good when following a keto diet plan (be mindful of watching the quantity). Some fruits with low sugar and carbs are bananas, grapes, apples, pineapples, pears, papayas, and fruit juices.
What to avoid!
Be sure to maintain the macronutrient framework of the ketogenic diet and stay away from foods such as;
- - Grains like rice, oatmeal, and pasta
- - Beans, lentils, peanuts, and peas
- - Added sugars and sweeteners
- - Trans fats, like margarine or other hydrogenated fats
- - Sugary beverages, including soda and some juices
- - Most alcohols, including beer, wine, and sweetened cocktails
- - Low-fat dairy products
- - Traditional snack foods, like potato chips, crackers, and pretzels
- - Starchy vegetables, including potatoes, peas, and corn
