22 Lessons Learned: Health

Keto Diet: Your Ultimate Ketogenic Diet Guide

Do you want to try the keto diet? The keto diet has been practiced my many athletes and many 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.

Your protein may go up or down, your carbohydrates will go down, and your fat will go up if you are coming from a SAD or Standard American Diet background. The macro distribution for a keto diet is high-fat, carbohydrate-restricted, and moderate protein. For most people, they go for 70-75% fats, 15-20% protein, and 5-10% carbohydrates. We were raised with the understanding that eating high-fatty foods will make us fat and prone to hypertension, heart attack and stroke, but this misconception becomes wrong in a ketogenic diet because the fats you take are used as energy by the body since carbs are cut in your diet. A ketogenic plan must have fatty cuts of meat and butter, coconut, nuts and olive oils all included on the menu. Do not go overboard with polyunsaturated fats such as corn, sunflower, or soybean oil because these can cause gastrointestinal distress that likely makes you jump the ship soon. For the first few weeks of your keto diet plan, eliminate fruits, onions, and carrots because they are too high-glycemic.

The staples that must be included in your keto diet plan should include fatty nuts and seeds (macadamia nuts, cashews, pumpkin seeds), avocado, whole eggs, full-fat cheese, beef (filet mignon, ground chuck, rib eye, porterhouse), chicken (things and legs), 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 plays a crucial role the keto diet because low sodium levels may lead to weakness, muscle pain and tiredness.

A lot of people having a keto diet experiences ‘keto flu’ because they immediately cut their carbs and increase fat, causing 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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