Keto Diet Plan For Weight Loss
The Keto Diet is a very low carbohydrate, high fat diet. Basically, this diet is similar to the Atkins diet. The keto diet plan involves a significant reduction in carbohydrate intake and an increase in fat intake. This reduction in carbohydrates puts the body into a metabolic state called ketosis, from which the diet gets its name. When your body is in ketosis, it is good to burn fat and use it for energy. It can also convert fat in the liver into ketones, which can provide the brain with energy. The ketogenic diet provides many health benefits by lowering blood sugar and insulin levels and increasing ketones.
What you need to know before starting a Keto Diet?
Here are the basics of a weight loss diet:
- The diet aims to eliminate carbs hence you should have 30 grams of carbs or less per day.
- Your staples should include items like meat, cheese, eggs, nuts, oils, avocados, oily fish and cream.
Since fat sources are high in calories, your meals should contain low carb veggies.
It is important for you to plan your diet properly and carry snack with you on the go as low carb food may be hard to find.
As Ketosis changes fluid and mineral balance, it is important to add enough salt and maybe take electrolytes.
For faster result, ketone salt supplements can be taken.
As with all diets, it is important to monitor and track your progress and stay focused and consistent with your diet
Another important factor to know before starting a keto diet for weight loss is whether or not it really suits you.
Diets are different for different people, depending on taste, lifestyle and preferences.
For example, if you don't like fatty foods and prefer carbohydrates, this diet can be challenging.
The keto diet is difficult, even for vegetarians or vegans, because meat, eggs, fish, and dairy products play an important role in this diet.
So, make the right decisions for your health and body.
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What should I eat to lose weight on a Keto Diet?
Here is a list of foods suitable for the Keto Diet:
Meat plays a very important role in the keto diet. Hence, red meat, steak, ham, sausage, bacon, chicken and turkey are staples.
Fish such as salmon, trout, mackerel and tuna are good in a Keto diet menu.
Dairy is a must in the keto diet. Cheese, butter and cream are the essentials.
Nuts and seeds like almonds, walnuts, flax seeds, pumpkin seeds, chia seeds form an important part of the meal too.
Vegetables with a low percentage of carbohydrates such as green veggies, tomatoes, onions, peppers, etc. can be included in the keto diet.
Salt, pepper, and various other healthy spices and herbs can be added for the purpose of seasoning.
Keto friendly beverages include water, sparkling water, unsweetened coffee.
Foods to Avoid on a Keto Diet to Lose Weight
In the Keto Diet plan for weight loss, make sure to avoid unhealthy fats like margarine, shortening and vegetable oils, processed foods like fast food, packaged foods and processed meats and diet food that contain artificial colours, preservatives, and sweeteners.
The following foods should be avoided:
Baked goods such as cookies, doughnuts, rolls, white breads and whole wheat bread.
Foods with high sugar content such as sugar, ice cream, maple syrup, agave syrup, and coconut sugar.
Sweetened beverages like soda, juice, teas and sports drinks.
Alcoholic beverages like beer and sugary mixed drinks.
Beans and legumes such as black beans, chickpeas, lentils and kidney beans.
The Keto Diet is one of the best ways to lose weight and improve your health.
Use this diet plan as a guide and start your Keto Diet today.
And remember, as with all diets, stay positive and strive towards your goals.