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My Keto Meal Plan Ultimate Guide

Do you want to try the keto diet? The keto diet is ideal for athletes and for people who want to lose weight. The keto diet plan consist of switching carbohydrates with fat and ketones for fuel, and as a result, the person gets leaner, more mentally focused and healthier than ever. An important aspect of starting a keto diet plan is calculating and correcting your macros. During the first few weeks of your keto plan, you” find tracking macros a challenging and tedious task. But all your efforts will be paid off as long as you stick with the right keto diet, making a huge change in your health and weight.

If you are currently on a Standard American Diet or SAD background, your carbohydrates will go down, your protein consumption may either go down or go up, and your fat will go up. When it comes to the keto diet macro distribution approach, it involves moderate protein, high-fat, and carbohydrate-restricted. The most common macros distribution is 70-75% fats, 15-20% protein, and 5-10% carbohydrates. There is a misconception about eating high-fat foods associated with hypertension, heart attack, and stroke, but the high-fat content in a keto diet will be used for energy since you’re cutting your carb levels, thus these fats are not really deposited as fats in your body. It can be hard to get sufficient amount of fats in the early days of your keto diet, but you should always include fatty cuts of meat and butter, coconut, nuts and olive oils on the menu. Avoid going overboard with corn, soybean, or sunflower oil and other polyunsaturated fats because you might end up having gastrointestinal distress causing you to switch back to your usual diet. For the first few weeks of your keto diet plan, eliminate fruits, onions, and carrots because they are too high-glycemic.

In a ketogenic diet plan, the following staples must be included: beef (filet mignon, ground chuck, rib eye, porterhouse), chicken (things and legs), fatty nuts and seeds (macadamia nuts, cashews, pumpkin seeds), avocado, whole eggs, full-fat cheese, and vegetables (spinach, broccoli, cabbage, asparagus, mushrooms, and bell pepper.). Don’t forget the heavy cream, sour cream, cream cheese, pork rinds, olive oil, salted butter, fatty fish (salmon, sardines, anchovies, and mackerel), bacon, and chicken broth. Chicken broth is very important to make sure you’re getting enough sodium because inadequate sodium can make you feel tired and weak.

Many people on a keto diet immediately cut their carbs and increase fat cusing ‘keto flu’ as manifested by lethargy, headaches, and tiredness. Cutting on carbs and increasing fat must be done gradually otherwise there is a huge decrease in the levels of the important electrolytes in your body such as sodium, magnesium, and potassium.
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