If you are looking to lose weight, the Keto diet may be the one for you, but, I guess if you are reading this then you are already interested in giving it a go. It is not the easiest (what is?) diet, but you’ll be glad that you did it. Just ask the hundreds of thousands of people who swear by its results!
What is the Keto diet?
Not unlike Atkins, the concept of the Keto Diet is to take in more calories from protein and fat rather than from carbohydrates. The idea is when your carbohydrate is under 50 grams per day, you eventually run out of fuel, typically within four days. At this point, your body will burn protein and fat for energy instead of carbs, this is called ketosis. Keep in mind that this diet is more focused on short-term weight loss rather than on long-term overall health.
The Keto diet is not like the average diet so improvising in the kitchen will not work. The main difference is that instead of running on carbohydrates like you have been, you will now be needing a different source of energy. Your new source of energy is fat. Yes, you read that right; the fat you have been cutting from every diet is now your best friend. You will no longer reduce it but add it to every mean and you will enjoy the benefits. Obviously what is in your kitchen right now will not necessarily work.
With your energy source primarily being fat, it is important to watch your protein intake. When protein levels are too high, they get processed as glucose which defeats the whole purpose of cutting out carbs. The number to remember is 20%; this is the number of calories that you want to come from protein. It is equally important to keep up your electrolytes because they are responsible for keeping the fluid levels inside and outside of your cells balanced. Without this your diet will be unsuccessful.
You do not have to be a nutritionist to make the diet work. Having the right information is critical to your success so you want to purchase a well-organized program instead of taking your own chances with guessing and working with what you have.
This diet has been deemed the one approach that will always work, when it is done correctly of course. Many of us find ourselves in constant battles with our weight trying approaches involving nutritional changes or exercise regimes. Often we have to diet for health reasons such as decreasing insulin levels.
Either way successful results are few and far between and people lose motivation quickly. You need to understand that your health and appearance will not change by themselves and you are responsible for the way you currently look and feel. Once you accept this, you will have all the motivation you need to make the Keto diet work for you.
You only need to pay a few bucks and a well-organized Keto program can be yours. You will need a reliable one to provide you with the guidance as well as peace of mind to get started. Having the guide to work with makes it easier to follow the diet as if someone is helping you carry the load, therefore making success more likely.
One thing to check in the program before buying is that it offers a variety of meals and snacks. You want to have a choice so that you enjoy your food and do not get bored. There needs to be a balance between enjoying your food and eating what you need. The more choices you have, the more fun the diet will be.
I believe that anyone can succeed with the Keto diet. By researching it and getting information now you already have shown an interest which is the first step. You have the basic motivation you need, so now you just build on that. Look into programs to see which one will fit you best and get started on this life changing mission. In no time at all, you will see the results other diets did not give you and you will feel and look great!
One good program I can direct you to is: The 28-Day Keto Challenge
A very popular program that gives you a variety of easy daily recipes.
What are the foods allowed/not allowed on the keto diet?
Different from other, more traditional, low-carb diets, with keto, even fewer carbohydrates are allowed. The majority of your calories will come from fat, around 60-80%. While everyone is different, most maintain ketosis with a daily net carb of 50-60 grams. To calculate your net carbs, take your total carbohydrates, subtract the fiber, and you have your answer. Here, we are going to go over many of the foods that you can incorporate into your menu and those that can kick you out of ketosis.
Protein:
Indulge liberally-
- Grass-fed, organic beef
- Fish: salmon, tuna
- Dark meat chicken
Enjoy occasionally-
- Bacon
- Low-fat proteins like skinless chicken breast, shrimp
Off-limits-
- Cold cuts with sugar (always check labels)
- Any sugary sauces
- Fish/chicken nuggets
Oil & Fat:
Liberally-
- Avocado oil
- Olive oil
- Coconut oil
- Butter
- Heavy cream
Occasional-
- Sunflower oil
- Safflower oil
- Corn oil
Off-limits-
- Margarine
- Artificial trans fats
Fruits & Vegetables:
Liberally-
- Avocado
- Blackberries
- Raspberries
- Lemon
- Leafy greens such as spinach
- Celery
- Asparagus
Occasional consumption ok-
- Leeks
- Spaghetti squash
- Eggplant
Not allowed-
- Potatoes
- Corn
- Raisins
Nuts & Seeds
Liberally-
- Walnuts
- Almonds
- Flax/Chia seeds
Occasionally-
- Unsweetened almond or peanut butter
- Cashews
- Pistachios
Never-
- Trail mixes with dried fruit
- Sweetened nut or seed butter
- Chocolate covered nuts
Dairy:
Liberally-
- Cheddar cheese
- Blue cheese
- Feta Cheese
Occasional-
- Full-fat cottage cheese
- Full-fat plain Greek yogurt
- Full-fat ricotta cheese
Not allowed-
- Milk
- Sweetened nonfat yogurt
- Ice cream
Condiments/Sauces:
Allowed-
- Guacamole
- Lemon butter sauce
- Mayonnaise (No sugar)
Sometimes-
- Raw garlic
- Tomato sauce (without sugar)
- Balsamic vinegar
Never-
- Barbeque sauce
- Ketchup
- Honey mustard sauce
Beverages:
Liberally–
- Water
- Almond milk
- Bone broth
- Plain tea
Occasionally-
- Black coffee
- Unsweetened carbonated water
- Zero-calorie drinks
Not allowed-
- Soda
- Fruit juice
- Lemonade
Herbs & Spices:
All herbs and spices are Keto-friendly. Although if using in large amounts calorie counting is recommended.
Supplements you should consider:
- Fiber
- Multivitamins
These can help produce ketones-
- MCT oil
- Exogenous ketones
This is not a complete list, but it should give you a general idea of some acceptable, Keto-friendly foods. Remember, cheating even one time could result in burning carbohydrates instead of fat again. Then all of your hard work goes right down the drain!
7-Day Keto Meal Plan/Menu:
The following is a sample Keto meal plan. This is more of a guideline, to help you with planning your own menu. Have fun with it. As stated earlier, spices and herbs are fine, so long as they are used in moderation. Put your own twist on it, but don’t forget to keep track of the calories!
Day One:
- Breakfast – Scrambled eggs.
- Snack – Kale chips.
- Lunch – Keto avocado, goat cheese, and bacon salad.
- Snack – Handful of olives
- Dinner – Ground beef and salsa in a Keto tortilla.
Day Two:
- Breakfast – Full-fat Greek yogurt
- Snack – Laughing Cow single-serve cheese (full-fat)
- Lunch – Cauliflower fried rice
- Snack – Cherry tomatoes and mozzarella
- Dinner – Grilled skinless chicken with low-fat dressing topped, spinach.
Day Three:
- Breakfast – Ham and Cheese Frittata
- Snack – Pork rinds (don’t overdo it)
- Lunch – Chicken stir fry
- Snack – A handful of sunflower seeds
- Dinner – Grilled salmon with a side of roasted cauliflower
Day Four:
- Breakfast – Two cream cheese pancakes
- Snack – Keto-friendly veggie sticks
- Lunch – Tuna salad wrapped in lettuce leaves
- Snack – Deviled eggs (one or two)
- Dinner – Three Meatball Parmigiana, side of chopped lettuce with low-fat dressing
Day Five:
- Breakfast – Baked egg in an avocado
- Snack – Cacao Nibs
- Lunch – Turkey roll-ups with cheese
- Snack – Keto sushi
- Dinner – Baked chicken over zucchini noodles topped with Ragu sauce
Day Six:
- Breakfast – Scrambled egg and ham in a keto tortilla
- Snack – Bone broth
- Lunch – Bacon wrapped shrimp
- Snack – A handful of pumpkin seeds
- Dinner -Keto eggplant lasagna
Day Seven:
- Breakfast – Mushroom omelet
- Snack – 10/12 Olives
- Lunch – Turkey arugula salad with avocado, blue cheese, and hard-boiled eggs
- Snack – Jerky (No sugar, though!)
- Dinner – Roasted chicken smothered in cream sauce and sauteed greens (spinach works!)
Is it hard? Well, yeah. Life is hard. Is it expensive? Somewhat, but when you are making a dietary lifestyle change, building up the basics can be a bit pricey. Once you have all of your herbs, spices, and other Keto necessities, your grocery bill will go down, I promise. Does it work? Absolutely. Many people swear by the keto diet. It does have some health benefits, such as lowering your blood sugar and insulin levels! As with anything, before committing to the Keto Diet, you should check with your family doctor. Congratulations on making the best decision of your life.
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