Diet
Keto Diet For Beginners, Keto Diet Do you think this low-carb diet
sounds familiar if you are not wrong. The Atkins diet and the keto diet are no
different. The goal of both diets is to help you lose weight more efficiently
by reaching a metabolic state where your body is burning fat instead of
carbohydrates and sugar as fuel.
The keto diet is very high in fat, and it can be very restrictive, but
this very high level of fat may not be necessary for you to maintain a ketone
burning state. But with more food options and a greater balance of
macronutrients, the better.
Eating a good keto diet that contains adequate fiber from vegetables and
moderate protein, about 40 grams of net carbs or less per day, and about 65% of
your daily calories that come from healthy fats has proven to be safe and
effective. If you are new to the keto diet, here are some easy tips to start
your diet plan.
Keto Diet For Beginners
1- Reducing carbohydrates (and eating more vegetables)
Eating a low-carb diet is important to achieving a keto diet, but low
carbs don't mean any carbs.
Net carbs are limited to 20 g or
less per day for about two weeks to ensure you achieve a keto diet. After this
induction phase, you will gradually add small amounts of net carbs to your diet
as you continue burning the fat.
You can calculate the net carbohydrates you consume HKDA (net carbs =
total carbohydrates - fiber - alcoholic sugar). Calculating net or digestible
carbohydrates may be beneficial for some people, while others prefer to
calculate total carbohydrates. But the choice is yours.
When limiting your carbohydrate intake on the keto diet to 20-40 grams
net per day, it is important to eat plenty of essential vegetables to ensure
you are getting all the necessary vitamins and minerals, as well as fiber. Find
non-starchy, nutrient-dense vegetables like kale, broccoli, spinach, asparagus,
mushrooms, and peppers.
Another bonus: Combining eating whole foods as well as gradually adding
net carbs while maintaining a keto diet also helps prevent setbacks, hunger
pangs, and cravings for processed foods.
2- Reduce stress
Although we know that saying this word is easier than doing it! However,
high levels of the stress hormone cortisol raises blood sugar levels and hinder
the body's ability to achieve a keto diet. If your job or personal life is
currently more stressful than usual, you may want to wait to start the keto
diet. You can also help reduce stress by getting plenty of sleep, exercising
regularly, and trying relaxation techniques such as meditation or yoga.
3- Increase healthy fats
A low-carb keto diet replaces lowering carbs with increased fat, which
typically accounts for at least 60% of your daily calories.
Most people eat under fats when
trying the ketogenic diet. It is important to choose healthy fats from
high-quality plant and animal sources, such as olive oil, avocado oil, and
coconut oil, as well as cheese, eggs, nuts, and fish.
Not consuming enough protein can lead to loss of muscle mass, while
consuming an excessive amount can inhibit ketogenic ketosis.
