Starting a keto diet is about knowing what you are getting into. It is a lifestyle change that comes with a focus on what you are choosing to eat. A diet done the wrong way can harm your system, which is why it is important to start a ketogenic diet the right way.
A keto diet is more than just cutting out food. It is being mindful of the food you intake on a normal day. Your body naturally produces glucose and insulin for your body to gain energy from. On a high-carb diet, glucose is the chosen form of energy that your body instinctively wants to use.
How Does Keto Diet Works?
When choosing to start a keto diet, your body is forced to break down the fats in the liver instead. These are called ketones. They form a state of ketosis that happens when your body is deprived of glucose for energy.
It is not depriving your body of nutrients but is actually creating a ketosis state by choosing to cut out unnecessary carbohydrates for your body to feel healthier.
Starting a keto diet is not an easy task at first. Some people feel light-headed or unsure of their calorie intake. Despite the initial stages, your body will soon learn to adapt to a new and healthier lifestyle.
When first starting out, it is important to know what foods you can and cannot eat during meals.
Benefits Of A Keto Diet?
The keto diet has the added benefit of controlling what you eat for a healthier living.Many people benefit from weight loss, balanced blood sugar levels and cholesterol, increased energy and mental focus, as well as feeling more themselves.
What Are The Food You Are Allowed To Eat On A Keto Diet?
For many, diet plans are deal breakers when you cannot eat the foods you want to. The keto diet still includes foods you can eat that are still desirably delicious and healthy.
When planning meals start with meats, like fish, beef, and lamb that are high in protein for your body to still get the nutrients it needs. High-fat dairy is good to add with your protein intake, which includes hard cheeses, butter, and eggs.
Include plenty of leafy greens, nuts, berries, avocado, and only above ground vegetables. Above ground, vegetables include broccoli, cauliflower, cabbage, kale, Brussel sprouts, asparagus, and cucumber.
Sweeteners are okay to have, as long as they are a low-carb option. Stevia and erythritol are popular sweeteners for those still wanting an extra flavor to their meal or beverage.
What About Foods You Are Not Allowed To Eat?
Remember, starting a keto diet is about cutting out unnecessary carbohydrates. Carbohydrates include grains, like wheat, rice, and corn. It also includes cutting out starches like potatoes, yams, and even sweet potatoes.
While berries are okay on the keto diet, fruits are not. Fruits are high in sugar, which should be avoided. Fruits such as apples, oranges, mangoes, and bananas should not be considered in your meal plan.
Lastly, sugar needs to be cut out. Sugars in honey and flavored syrups are too high in glucose, which is what the keto diet is trying to avoid. To ensure your body reaches a metabolic state of ketosis, actively choose not to include natural sugars into your diet and find other alternatives to fill your sweet tooth needs.
The Right Way To Meal Plan On A keto Diet?
There is a general percentage that should be followed when starting a keto diet. Having a meal plan created for your week helps ensure you stay on track with your goals.
Generally you should have 5% of carbohydrates, 70% of fats, and 25% of protein. The ratio helps you balance your meal plans and keeps you on track with what you can and cannot eat.
Have A Calendar
When starting to meal plan, have a calendar dedicated to just your meals for the month. Look for high-quality keto recipes that are easy to make every day.Meal planning helps you strategically shop at the grocery store. You will be able to navigate the aisles with little temptation if you stick to only what is on your list.
Look Up High-Quality Recipes
Not every recipe may fit your needs and your lifestyle. By looking into high-quality recipes that can enhance your life, you can start the keto diet with confidence.
There are simple keto recipes that ease your body into new eating habits. From cauliflower crusted grilled cheeses to chicken pad Thai, you can enjoy healthy meals that are still filling.
Choosing to start a keto diet is more than just a diet plan. The keto diet is a lifestyle transformation. But believe me, it is worth it. It is worth every little tiny effort you put into it, especially if you start it for the health benefits it provides, rather than the weight loss only.