If you are afraid of fatty foods or are unwilling to drastically reduce your carb intake, the keto diet may be difficult for you to follow.
Are you interested in a high-fat, low-carb diet? Here are 5 things you should know to avoid problems and set yourself up for success.
The ketogenic diet, which is high in fat and low in carbohydrates, can be difficult to begin. After all, it's probably a drastic change from the way you're eating now (a typical standard American diet is high in carbohydrates and processed foods). However, many people are experimenting with the keto diet, which puts your body in a state of ketosis. That's what happens when your body's carbohydrate-burning switch is turned on. Consider this your step-by-step user guide.
- Understanding which Foods to Eat and Avoid on the Ketogenic Diet
You'll be severely limiting carbs if you stick to a keto meal plan. Begin with 20 to 30 g. of carbohydrates per day, suggests Kristen Mancinelli, RD, author of The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss in New York City.
Also, make sure you understand which foods are high in carbs, fat, and protein so you can make the best choices. Carbohydrates can be found in a variety of foods, including bread, pasta, chips, cookies, candy, and ice cream. Beans may be high in protein, but they are also high in carbohydrates. Carbohydrates are abundant in fruits and vegetables. Meat (protein) and pure fats, such as butter and oils, are the only foods that do not contain carbs (including olive oil and coconut oil).
- Examine Your Relationship With Fat — Keto Involves a Lot of It!
"People are afraid of fat because they've been told it will kill them," Mancinelli explains. What is perplexing is that research is still mixed today. According to a June 2018 BMJ article, some studies suggest that replacing saturated fat with polyunsaturated fat (and avoiding unhealthy trans fat) is important for lowering the risk of heart disease, while others suggest that total fat and fat types aren't associated with cardiovascular problems. Determining how to eat becomes difficult as a result. The authors point out that it's important to remember that food is more than just a single nutrient, and that it's the overall quality of the diet that matters. (They do state that more research is needed to assess the long-term health benefits and risks of high-fat, low-carb diets.)
What Are the Best and Worst Fats to Eat on a Ketogenic Diet?
Instead of potatoes or rice, serve a nonstarchy vegetable with your meal. Begin by using more oil, such as olive or avocado oil, in your cooking. Realize that old dieting habits, such as making a plain skinless grilled chicken breast, don't work on a keto diet because you won't get enough fat.
"Begin gradually reducing carbs and increasing fat intake." "A ketogenic diet will not work for you if you are afraid of fat" .
- Change Your Perspective on Protein — This Is a Moderate-Protein Diet
One of the most widespread misconceptions about the keto diet is that you can consume as much protein as you want. However, this is not a carb-only diet; you must also limit your protein intake, according to Ginger Hultin, a Seattle-based registered dietitian, Academy of Nutrition spokesperson, and owner of ChampagneNutrition. Protein can be converted into glucose, so eating too much protein can cause your body to exit ketosis. Consider your ratios to be a small piece of meat topped with a generous amount of fat, rather than the other way around.
- Improve Your Cooking Skills to Prepare Fresh Foods, as High-Carb Processed Foods Are Not Allowed on Keto.
Look through a variety of keto websites and cookbooks to find keto-approved recipes that you'll enjoy. Mancinelli suggests finding four to five recipes for foods you know you'll enjoy. "That way, you're not sitting around wondering what to eat and resorting to carbs," she explains.
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- Try Bulletproof Coffee — It's One of the Best Keto Drinks
This drink, made by combining coconut oil and butter with coffee, will help keep your hunger at bay, giving you time to plan your next meal, suggests Mancinelli.
Just keep in mind that coconut oil has the potential to raise LDL, or "bad," cholesterol levels, so if you have heart disease or are at a higher risk for it due to family or personal health history, you should probably avoid this drink. Check with your doctor to be on the safe side.
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