Welcome aboard! Starting a new diet is always a bit of a stress. You think about all the pros and cons, read articles and consult with your friends and nutritionists. Ketogenic or keto diet sounds very inviting as you don’t have to stay hungry anymore. Do you want to try?
The main principles of the keto diet are:
- Eat, when you are hungry;
- Don’t consume carbs (keep it less than 20g per day)
- Consume natural healthy fats.
- Eat a moderate amount of protein.
How will it help me to lose weight and keep fit?
The “magic” of keto is very simple. When you eat few carbs, moderate amount of protein and consume enough of natural fats, your body produces alternative fuel – molecules called “ketones”. You do not need to consume glucose anymore because the new energy source supplies your whole body including the brain. When you switch to the keto diet, the fat burning process increases dramatically. This means that you lose your extra pounds very fast and remain in this condition as long as you follow the diet.
What can I eat?
It helps to know what to eat on keto diet. You can consume high-fat products, such as fish and seafood, eggs, meat, cheese, butter and organic oils, all kinds of nuts, and green vegetables that grow above the ground. There are many recipes where you can combine those products, cooking delicious meals and staying healthy.
What can I drink?
Water is always a good choice. You can also drink coffee and tea, but better to have them without any sweeteners. You can also add a modest amount of heavy cream to your hot drink. Red wine is ok too if you occasionally take one glass.
What foods are prohibited?
No sugar and starch on keto diet! Or at least as little as possible. Try to refuse from bread, pasta, rice, and potatoes. Chocolate bars, candies, soda, and juices are also rich in carbs, so it is not a good idea to have them in your menu. You should also avoid drinking beer.
If you think in percent, you should try to get only 10% or less of energy from carbohydrates, 15-25% from protein, and about 70% from fat.
To start with, prepare your meal plans and make a shopping list. Try to cook food at home, so you can take it with you to have lunch. Not all the restaurants support low-carb diet, so if you have some ready food with you, then you are well prepared. You can also sign-up for some keto diet challenge and take it as a fun adventure.
The main benefits of keto diet:
- You lose your weight and get into a shape;
- You improve your mental focus;
- You gain more energy for physical activity;
- You improve your metabolism;
- You normalize your blood pressure;
- You reduce the risk of type 2 diabetes and epilepsy;
- You get rid of acne.
New things are always scary to try. However, keto diet became a lifestyle for many people, who want to stay fit and eat healthily. Maybe, it is the right time for you to join the team?