As we all now ketogenic diet has become one of the most popular weight loss plans out there. When most people start a new diet plan, they quickly read the most common facts about it , however before they start , they don’t do proper research and check all facts to make sure they do the right thing for their health not just for their figure.
Ketogenic diet is all about lowering carbohydrates and raising fats in your nutrition program. Normally people who follows keto diet they try to keep their protein intake between 15 to 30%, their carbohydrates between 5 to 10% and their fat intake from 60 to 75% of their daily calorie intake.
In 1920 they introduced the ketogenic diet as a treatment for epilepsy. They also discovered that this method works for weight loss , brain health, anxiety , depression as well as improving cardiovascular health because of the low carbohydrate intake.
One of the most important thing is to make sure to transition to a keto diet on a proper way. Most people used to eat highly processed sugary foods and refined carbohydrates. As we know , sugar is eight times more addictive than cocaine. We can’t underestimate the serious withdrawal from it. You can experience fatigue, shakiness, headaches.. You must start out slow so you can ease into this new plan without failing.
Starting a ketogenic diet you must eliminate carbohydrates, refined sugars, processed foods and artificial sweeteners. You must avoid sugary drinks, alcohol ,bread ,pasta, energy bars , candy of any kind etc..
Most people knows that keto plan baised on low carbs and high fat. Not knowing that there are a lot of different kind of fats out there. Some good,some very bad for your health. HEre is the list for some of these fats so in the name of "healthy eating " you don't damage your overall physical condition.
Good fats vs Bad fat:
Bad fats to stay away from
-all kinds of processed meats: Pepperoni, sausage, bacon, salami, lunch meats .
-anything with trans fats: Pastries, fried foods, salty snacks, pastas, desserts, breads.
-Hydrogenated oils and partially hydrogenated oils: peanut oil, corn oil, cotton seed oil, shortening , palm oil, soybean oil, canola oil,
-Anything fried, deep fried or battered
-Frozen dinners
-Meat sticks
-Butter, all animal milk-based cheesiest, cottage cheese, heavy cream, curds, half-and-half, all products that contain lactose, milk, milk-based protein powders, yogurt, sour cream, margarine .
-Ice cream
-Pop corn
Good fats to consume
-Saturated fats: ghee, eggs, coconut oil,
-Omega 3 fats: fish oil, flax-seed , chia seeds, salmon,Mackerel, sardines, halibut, tuna,
-Monounsaturated fats: avocados, avocado and macadamia nut oil, extra-virgin olive oil.
-Natural trans fats: found in meat from grass fed animals.
Nuts to eat:
Pecans, Brazilian nuts, hazelnut, almonds, macadamia nuts, Pine nuts, Pistachios , walnuts.
Vegetables to eat:
spinach, lettuce, avocado, olives, asparagus, cucumber, eggplant , zucchini, cabbage, cauliflower, broccoli, kale, red green yellow pepper, green beans, Brussels sprouts
Avoid these foods period:
Candy, juices, sodas, doughnut, chocolate bar, fruits, potatoes, beer, pasta, bread.
Drinks allowed: water, black coffee, unsweetened teas.
Tips to successful keto lifestyle:
-consume organic produce, wild caught seafood, healthy anti-inflammatory fats, grass-fed and finished pasture-raised meats.
-remember diet is not everything. To fully succeed you must include regular exercise, plenty of sleep, lots of water to eliminate all toxins from the body.
-most people try to be in ketosis for a long time which is a mistake. For the best results try to cycle in and out of ketosis to give your body a break and to train it to be flexible as to what source is of fuel it burns
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