Ketogenic Diet For Beginners?
Most of you must have heard about ketogenic diets and also know well about it. However, for those of you who do not know much about such diets, a keto diet is basically a diet which includes low carb. It helps your body to produce its own ketones in the liver which is used as the primary source of energy. Many know it as ketogenic diets, some call it low carb high fat or LCHF diet, and many more names. Whenever you have food which is high in carbs, your body will automatically product insulin and glucose. Your body uses the produced glucose to get its energy. As a result of this, the fats in your body remain unused and stored inside. The end result is weight gain.
Some Crucial Factors to Remember While Starting a Keto Diet
If you are a beginner when it comes to ketogenic diet, it is best to plan ahead in time. The rate at which you get into a ketogenic state is largely dependent upon the type of food you eat. The more you restrict yourself from consuming carbs, the faster you will get into a ketogenic state. It is always recommended to have less than 15gm of carbs every day when on a keto diet.
• Food to Avoid: When on a keto diet, there are several types of food you need to avoid at all costs. This include grains such as corn, wheat, cereals, and rice, sugar such as maple syrup, agave, and honey, fruits such as bananas, apples, and oranges, tubers such as yams and potatoes.
• Food to Eat: At the same time, there is a long list of food items that you should eat while on a ketogenic diet. This includes meats such as lamb, fish, poultry, beef, and eggs, leafy vegetables such as kale and spinach, vegetables grown above the ground such as cauliflower and broccoli, nuts and seeds such as walnuts, sunflower seeds, and macadamias, sweeteners such as erythritol, stevia, and monk fruit, high fat dairy such as high fat cream, hard cheese, and butter.
It is good for you to note that a keto diet should always be high in fat content, moderate in protein content, and low in carb content. It should be something around 5% carbs, 25% protein, and 70% fat. Usually, for a person on a weight lose diet, anything between 20gm to 30gm of carbs is recommended. However, if you can bring it down further, the results will be much better.
When on a keto diet, you will be told to have lots of leafy vegetables. Always include a good portion of protein along with vegetables in your diet. Top it up with an extra amount of fat. The best option would be to have chicken breast basted with broccoli, cheese, and olive oil. You may also opt for a steak which is topped with a good sized chunk of butter along with spinach sautéed in olive oil. When on a keto diet, your primary aim should be to consume low carbs so that the stored fat inside your body gets used and you lose weight faster.