Eggs – Eggs are a great source of fat and proteins.Fish + Seafood – Great sources of protein and omega 3s.High-quality fats – avocados, butter, olive oils and more.High-quality protein – high quality protein will help with satiety and make for a good baseline of your diet.If you’re looking to stay keto – try to focus on eating as much of these foods as possible: Let’s get down to specifics – here’s what you should and shouldn’t eat while on a ketogenic diet to be as successful as possible. Because ketosis is the goal for the ketogenic diet, ensuring that you’re feeding your body the correct foods to keep you there is going to be very important. It’s helpful to know which foods are keto-friendly and which foods should be avoided. The key to being successful on the keto diet – or any diet, for that matter – is to be prepared. There are simple breath or urine tests that will be able to accurately tell you if you’ve reached ketosis or not. The best way to know that your body has reached ketosis is by testing. These foods will take you out of ketosis which will stall or halt your progress towards your goals. It’s also important to avoid high carb foods such as grains, sugar, starchy vegetables, legumes/beans, alcohol, etc. Low carbohydrate fruits and vegetables are also encouraged on a keto diet. The keto diet is made up of high fat foods such as fish, seafood, high-quality meat, full-fat dairy, nuts, seeds and healthy fats – like olive, avocado and coconut oil. ![]() The keto diet is not as restrictive as the paleo diet. You want to ensure you stay in ketosis to get the full benefits of the keto diet. Therefore, when following a keto diet successfully, it’s very important to know just how many carbs you’re consuming in a day. When someone eats a ketogenic diet, the carb intake is so low that the body has to switch to burning fat for energy. ![]() The goal of the keto diet – and why many people have seen success eating this way – is because of a metabolic reaction called ketosis.įor people who eat a regularly-balanced diet, their body uses glucose (from carbohydrates) for energy. So what is the ketogenic diet? This is a low carb, moderate protein, high fat style of eating that’s helped many people reach their health and wellness goals. Many people have seen big weight loss, improved mental clarity, more energy and just an improved quality of life following the keto diet. ![]() The ketogenic – or keto – diet is the trendy diet of the moment. While this can be a moving target for some people – the main thing to focus on is limiting carbohydrate intake and then eating enough protein and fat so you are satiated and not “starving” throughout the day. You should be aiming to get 60-80% of your diet (aka the rest of your calories from fat. While many people will worry about eating too much protein knocking you out of ketosis – you typically won’t have to worry about that and it’s a “last mile” optimization that you only need to worry about as a last resort. If you’re more insensitive to insulin, you may need to drop as low as 20-30g to get the desired results until your body improves it’s insulin sensitivity response. In other words, you’re focused on optimizing for fat intake and limiting carbohydrates while eating enough protein to function optimally. ![]() Let’s get started… The Basics of a Keto Meal PlanĪ Keto meal plan is very macro-nutrient focused. If you’re on the fence about testing it out – we’ve broken down exactly what the keto diet is, why it might be right for you and how to plan for success while eating a diet that’s keto-friendly. If you want to try out the keto diet – a well thought out plan is going to be key to your success.
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