The Keto Diet: A Guide to Your Meal Plan
Stepping into Keto diet without a solid meal plan may confront you failure. Instead, read here the expert-proven tips and suggestions crafted by nutritionists to get a clear idea. If you’re confused on a Ketogenic diet, go to my post what is Keto diet, before planning to weigh out goods and bads about it.
The diet is famous for celebrities and athletes. First off, clear the idea; it is high-fat, low-carb and medium protein diet. It causes production of ketones and transforms your metabolism towards utilization of fats. Apart from these physical conditions, Keto diet is an excellent weight loss tool and a cure to recover many health ailments, i.e. epilepsy, Parkinson’s disease, and Alzheimer’s.
Starting on Keto diet:
If you’re in a company, where athletes, stars and even any of your friend, you are lucky. This diet takes the time to end, several months or even years. Once you become successful switching from carbs to fats, with the help of ketones, you get healthy, leaner, happy and more focused mentally than ever. However, you’ll find someone, who had worst experience with Keto diet, for he/she may not follow the plan properly or left it incomplete.
You are going to get some additional information about when and how to start Keto diet plus what to eat and what not.
Know Macro-nutrients Level:
Understanding your body conditions, health level, and glucose is crucial before jumping into Keto diet. The most significant aspect of starting a Ketogenic diet is to track your macro-nutrients. A well-known gym expert said, ‘’yes, it’s hard to track your macros for the first week of Keto diet, but it becomes necessary to get the feedback of body’’.
Keto works differently with different people. If your diet has the standard American background, starting this diet will lower your carbs, alter protein level and enhance the fats. If your diet resembles of bodybuilding, with Keto diet your level of protein will decline, and fat will boost to the alarming level.
Tracking your macro-nutrients is possible with many applications, i.e. iPad can help you monitor the records. Your macros ratio per day should be:
- Calories from Carbohydrates should be 5-10%
- Protein calories should be 20-30%
- Calories from fats should be 60-70%
If the goal of your diet is to lose weight, reduce fat intake below 60%. The exact amount according to body needs depends on the activity level.
Typically, you can start with 30 grams of carbs; some also start with 50 grams. Tracking net carbs is necessary, total carbs minus fibers is net carbs.
Does Little Protein Work?
Many have the misconception about protein intake, on the Keto diet. You’ll be more skeptical if you learn about a diet that demands less protein intake as compared to the amount you take before this diet. Mainly, due to muscle building practice, gym lovers hardly can reduce protein intake, but you would surprise to know that ketones pour protein sparing effect. Even if you cut protein from your diet, it would not harm your muscles.
If you go too high on protein, ketones will vanish-so simple. Some amino acids are gluconeogenic and that they can drive making carbohydrates. In case, you want a high intake of protein, on a low-carb diet, it’s not possible for you are taking high carbs eventually. Staying around 20% on protein with your ketones is best as suggested by gym experts when they were on a Keto diet.
Count The Fat:
After learning to keep an eye on your macros, next is fat. Once you set your carbs and protein level to your daily intake, its turn for fat. It varies if you love to add weight, add fat content to 55 grams or cut the same in the other way.
Don’t be scared to lather over fat phobia because Ketogenic diet treats fat content differently. Most of your life, you have heard about alarming impacts of fat, i.e. being obese or stroke, etc. if you want success in Keto diet, conquer this psychological element because many people hardly believe that how to take this much fat on a diet? Seems crazy-isn’t it?
Olive oil, nuts, butter, and meat are healthy foods so you can add them but avoid excessive intakes of poly-unsaturated fats, such as corn, sunflower oil, and soybean. The main reason behind this is gastrointestinal distress that Keto dieters experience at increasing fat content.
What to Eat-on Keto Diet:
It’s time to learn what food you must buy from the grocery shop. It is the section to proceed slowly. First of all, go through fridge, freezer, pantry, beneath the table and in drawers, remove any high carb stuff. You’ll going to crave for them in the first week of the diet; it’s okay, be patient.
After doing that, see the staples here and build your diet around them:
- Beef (porterhouse), (filet mignon)
- Chicken (breast & legs)
- Creamy cheese
- Chicken bouillon cubes plus sodium
- Eggs as whole
- Fatty cheese
- Fish (Mackerel, Salmon, anchovies, sardines)
- Olive oil
- Salted butter
- Sour cream
- Vegetables (all leafy greens, asparagus, cabbage, broccoli, bell paper and mushroom)
As carbs are cut from a diet, glycogen reduces from a body, i.e. form of carbohydrate. One gram loss of glycogen means 03 gram loss of water. The addition of bouillon in the food compensates this deficiency. Chicken broth provides the good level of sodium, which is required on a Keto diet.
These fatty super treats will edge your ambition to attain macros. Even if you love to add sweet and salted snacks, a lot of variety is available on the internet.
When low-carb food benefits are counted, don’t forget that it alleviate type 2 diabetes because cutting carbs from food leads to the reduction in insulin resistance. Once you start Keto diet, make sure to keep pace with it, since it is appetite suppressing, through enhancing calories deficit, it helps lose weight faster.