- Diet & Weight Loss
7 Tips for A “Smarter” Keto-Diet Plan
Keto: the newest low-carb craze everybody is talking about is found to burn up to 10 times as much fat as a standard diet. BUT is it really effective? How can you know if it’s the right diet for you?
Keto was first introduced to the world back in the 1920s when doctors began using it to treat patients with epilepsy and diabetes. Unlike other fad diets we see today, keto is based on biological and nutrition science. It doesn’t rely on counting calories or extreme exercise. Ketogenic diet takes a whole different approach to make sure you stay healthy whilst losing a considerable amount of weight. Because ketones burn much efficiently than sugar, it provides people with more source of energy than a standard low-carb diet. The Keto diet isn’t just for weight loss though, it’s an amazing diet for those who want to adopt a better and healthier lifestyle.
What is Ketosis?
Ketosis is the state of metabolism where a person’s blood ketone levels reach a certain level. Ketosis is experienced by people who restrict their carb intake through keto dieting or fasting for a couple of days. If there is enough carbs or stored glycogen the body will not enter ketosis. However, when the body is in ketosis, it uses fat instead of sugar as the primary fuel source. Your body becomes a fat burner rather than a sugar burner.
So how do you know if you are undergoing ketosis? Common physical symptoms of ketosis are increased urination, dry mouth, reduced hunger, and increased energy.
Seven Tips for Keto Diet Success
Anyone who has started a low-carb diet knows how challenging it is in the beginning. The fewer you eat, the greater the cravings. This guide will help you make the right choices to make sure you have a successful keto diet.
1. You need basic Supplements to avoid Nutrient Deficiency
It’s challenging to stay healthy nutrition-wise when you’re in a low-carb diet like keto. To combat the harmful effects of nutrient deficiency and to maximize the benefits of the diet plan, you need to take ketogenic supplements. Examples of supplements include potassium, sodium, magnesium, and green supplements.
2. Meals should be comprised of 80% healthy fats.
Fats provide energy and prevent your body from experiencing hunger, weakness, and fatigue. Examples of healthy fats include saturated (chicken fat, duck fat, ghee, coconut oil, and palm oil) monounsaturated (nuts, avocado, olive oil), and polyunsaturated omega3 (seafood and fatty fish).
3. Take Non- Starchy Vegetables
Leafy greens (lettuce, chives spinach, Swiss chard) and Cruciferous vegetables (kale, broccoli, radishes) are great choices when you need to include vegetables in your keto meals.
4. Don’t Forget Your Proteins
Protein is essential in your keto diet if you want to preserve your muscle mass and maintain physical performance. However, you have to take only around 1.5 grams of protein per kilogram of your body weight. High protein intake can suppress ketogenesis and lower your ketosis levels. The best proteins for keto-diet include grass-fed meats like beef, lamb, and venison. Poultry, eggs, and pork are fine as long as they come from pastured sources.
5. Choose Your Beverages and Condiments Wisely
Since sugar is out of the equation, you have to be extra selective of what you drink. You can drink coffee as long as it has no sugar (you can instead use cream or coconut milk). For tea, we suggest going for black or herbal. You can drink alcohol but limit your choices to dry red wine and dry white wine. There are also other healthier versions of latte you might want to give a try.
When it comes to condiments, Pork rinds for breading are fine as well as mayonnaise, bone broth, pickles, and fermented foods like kimchi and sauerkraut. Healthy sweeteners like Stevia are also great replacements for sugar.
6. Avoid All Grains, Processed Food and Factory-farmed Meat
Grains, even whole wheat, quinoa, and white potatoes are a big NO in the keto-food list. It also means you can’t eat products made from grain like pizza, crackers, and bread. Processed foods are high in MSG, carrageenan, and sulphites that can break your ketosis.
7. Avoid Tropical Fruits
High-carb and sugary tropical fruits like mango, banana, papaya, and pineapple are not allowed in the keto-diet.