Buyer's Guide
Keto diets have become increasingly popular over recent years. They are often recommended as a healthy alternative to other diets such as low carb, vegan, paleo, etc., but what exactly does a keto diet entail? This article explains everything you need to know about keto diets, including the benefits and drawbacks of going keto, and how to make sure you get the best keto foods available.
Keto foods are those that contain very few carbohydrates, but rather lots of fat and protein. This means that these foods will give your body plenty of energy without causing any spikes in blood sugar levels. Keto diets work well for people who want to lose weight quickly, because they help burn more calories than normal diets.
If you're looking to lose some weight fast, then a keto diet may be right for you. You'll need to cut down on processed meats too, since they tend to be loaded with salt and preservatives.
Yes! The keto diet has been around for years now, and there isn't much evidence that it causes health problems. In fact, many doctors recommend it for treating epilepsy, diabetes, and even cancer.
Keto diets are becoming increasingly popular. But, before you jump right in, you should know how to plan meals for this type of diet. Here are five tips to help you create a successful keto meal plan.
1. Start slow. Don't start your new diet immediately after starting a keto diet. Instead, ease into it slowly. Your body has been accustomed to consuming carbohydrates for quite awhile now. So, it takes time to adjust to the change. Give your body time to adapt to the changes in your diet. Otherwise, you could experience some digestive issues.
2. Choose quality over quantity. When following a keto diet, you must limit carbs and increase fats. However, you shouldn't cut out entire food groups. Instead, focus on choosing quality ingredients. Focus on whole foods such as fresh produce, lean meats, eggs, fish, and dairy products. Avoid processed foods and refined sugars. These items contain empty calories and aren't very nutrient dense.
3. Eat breakfast. Breakfast is one of the most important meals of the day. Make sure you eat a balanced breakfast each morning. Include protein, complex carbohydrates, and healthy fats. Also, avoid sugary cereals. Stick with oatmeal, egg whites, Greek yogurt, and other non-sugary options.
4. Drink water. Drinking enough water is essential during any diet. Water helps your body absorb nutrients better. It flushes toxins from your system, keeps you hydrated, and aids digestion. Aim to drink eight glasses of water per day.
5. Track your progress. Keeping track of your daily intake is key to success. Use a journal to record everything you consume. Write down the date, time, and amount of food consumed. Then, compare your results against your previous days' entries to see where you stand.
By using these simple guidelines, you can successfully follow a keto diet. Remember, however, that every person's metabolism is unique. Some people may require fewer carbs than others. Talk to your doctor to learn more about keto diets. He or she can determine whether or not you're ready to begin a keto diet.
His latest book is KETO FOR LIFE, which was released in October 2014. Dr. Sisson lives in Oakland, CA. Read his articles here.
Keto food lists usually include items like meat, eggs, butter, cheese, nuts, seeds, avocado, coconut oil, etc. These are great staples to add to your diet because they provide essential nutrients that are lacking in other diets. However, there are certain foods that shouldn't be included in your keto food list. Let's take a look at them now.
While it may seem obvious, meats such as beef, pork, lamb, chicken, turkey, bacon, sausage, etc., are off limits when you're trying to follow a keto diet. They contain large amounts of saturated fats, which can increase cholesterol levels in your blood. This could potentially raise your risk of heart disease. Instead, opt for leaner cuts of meat such as flank steak, sirloin steak, ground beef, bison, etc. When buying poultry, try to stick with skinless breasts and thighs instead of whole chickens.
Keto diet basics. Before starting a keto diet, there are a few basic rules you should know about this new way of eating.
This means that if you consume more than 20 percent of your daily calorie intake in carbohydrates, you're consuming too many carbs. And if you consume more than 30 percent of your daily calories in proteins, you're consuming too much protein.
The ideal amount of protein depends on how active you are. The general rule of thumb is 1 gram of protein for each pound of body weight. But if you're very active, you may need less protein.
Don't worry about counting macros. That's right -- no more counting calories! Just focus on keeping track of the number of net carbs you're consuming. Net carbs refer to total carbs minus fiber.
Fiber is important. Consuming enough fiber is essential to maintaining a healthy digestive system. Aim for 25 grams of dietary fiber per day.
Avoid processed foods. Processed foods tend to be higher in sugar, saturated fat, and other unhealthy ingredients. Stick to fresh foods instead.
Be mindful of portion sizes. Many packaged foods are loaded with empty calories. Make sure you're only consuming the recommended portions.
Look for natural sweeteners. Sugar substitutes such as stevia and xylitol are great options for those who prefer their sweets sweeter. They taste just like regular sugar, but they're healthier.
Check ingredient lists. Some manufacturers add artificial flavors, colors, and preservatives to packaged foods. Read labels carefully to ensure these items are absent.
Buy organic whenever possible. Organic produce has fewer pesticides, herbicides, and fungicides. Plus, organic meat contains no antibiotics or hormones.
Keto foods are those that are low carb and high fat. When following a Ketogenic Diet, you should avoid sugar, grains, starchy vegetables, dairy, beans, legumes, alcohol, and processed meats. Keto foods include eggs, butter, cream cheese, heavy whipping cream, coconut oil, avocados, nuts, seeds, fish, meat, poultry, and shellfish. Here is a list of some of the best keto foods.
Eggs. Eggs are a staple part of any healthy diet. They are packed full of nutrients including vitamins A, B12, D, E, and choline. They are also rich in protein and essential fats. Egg whites are a good source of lecithin, which helps break down fats in the body. Egg yolks are loaded with cholesterol though. Make sure you use egg whites instead.
Butter. Butter is a wonderful source of saturated fat. It’s also a great source of vitamin A, vitamin D, and omega 3 fatty acids. It’s also delicious! Use it sparingly on bread, pancakes, and muffins. Try almond butter instead.
Avocado. Avocadoes are filled with fiber, potassium, folate, magnesium, copper, and monounsaturated fats. They are also a great source of Vitamin C. Add avocado slices to salads, sandwiches, wraps, and soups.
Heavy Whipping Cream. Heavy whipping cream is a fantastic source of calcium, phosphorus, zinc, and vitamin A. It’s also a great source of saturated fat. Use it in place of sour cream, yogurt, and whipped topping.
Coconut Oil. MCTs are easily metabolized by the liver and converted into energy rather than stored as fat. Coconut oil is also a great source of lauric acid, capric acid, and caprylic acid. Use it in salad dressings, smoothies, baking, cooking, and sautéing.
FAQs
A keto diet focuses on eating lots of fat and protein, while limiting carbohydrates. Many people use this type of diet to lose weight. However, there are many benefits of following a keto diet. Here are some examples of what you should eat when following a keto diet:
You should avoid most processed foods when following a keto diet. These include things like breads, pastas, cereals, crackers, chips, cookies, cakes, pies, etc.
No, you should avoid drinking alcohol when following a keto diet. Alcohol contains carbs, which will make your body store more fat instead of burning it off. Also, alcohol has calories and adds empty calories to your diet.
Some studies have found that a keto diet could reduce the risk of certain types of cancers. However, other studies have shown that a keto diet doesn't change the risk of developing cancer. Talk to your doctor about whether a keto diet would be right for you.
Many people think that a keto diet helps them lose weight. While a keto diet can help you lose weight, it's important to remember that losing weight isn't always good for your health. If you're overweight, talk to your doctor first before starting a keto diet.
While a keto diet can be helpful during pregnancy, it's best to discuss this option with your healthcare provider. Your baby needs enough nutrients, so don't cut out too much sugar or limit fats. A keto diet can also lower blood pressure and improve mood.
If you want to continue breastfeeding after giving birth, then yes, you can follow a keto diet. Make sure that you get plenty of calcium and vitamin D supplements to ensure proper bone development for your growing baby.
Exercise is great for your overall well-being. However, you shouldn't exercise excessively while following a keto diet. Excessive exercise can actually slow your metabolism, making it harder to burn fat.
Vitamins are essential for your body to function properly. However, you don't need to worry about taking extra vitamins while following a keto diet. Most of the vitamins you need are already present in your meals.
Coconut oil is high in saturated fat. Coconut oil can be heated above 350 degrees Fahrenheit without changing its chemical composition. That means you can heat it until it becomes liquid and pour it into baking dishes or sautéing pans.
Butter is higher in cholesterol than coconut oil. So, you'll want to stick to the lower amount of saturated fat suggested for a keto diet.
Olive oil is another source of saturated fat. But, unlike butter and coconut oil, olive oil won't solidify at room temperature. So, you can use it in cooking and salad dressings.
Avocado oil is rich in monounsaturated fatty acids. So, it's better for your heart than butter and coconut oil.
