Are you planning to go on a keto diet? Congratulations on taking charge of your weight loss and diet journey by starting a ketogenic diet plan. Those who are new to the diet should know that this diet involves cutting down on carbohydrates as much as possible from the daily lunch, dinner, and breakfast regimen.
What is a Ketogenic Diet?
A ketogenic diet emphasizes eating food that delivers high-quality dietary protein, fiber, vitamins, and essential vitamins. Keto-friendly ingredients and foods usually contain low amounts of carbs, promoting the breakdown of accumulated fats inside your body. With time, your body starts changes, producing more ketones and eventually into a state of “ketosis.” In this state, your body, brain, and internal organic services energy from the calories you consume. Hence, it leads to gradual weight loss, benefiting you entirely in a multitude of ways.
What should be in a ketogenic meal?
As per the keto diet rule, your keto-meal must contain non-starchy yet keto-friendly vegetables with natural leafy green vegetables. On this diet, you derive 10% calories from vegetables, 20% from proteins (chicken, fish, grass-fed animals), and 70% from high-quality fats that are found in oils and fruits. You need to include oils and nuts in the diet, too, because medium-chain unsaturated oils are a rich source of healthy dietary fiber and proteins directly. For example, you can include seeds, nuts, almonds, and coconut oil in a moderate amount when cooking keto meals.
When you consult a dietitian for your keto diet, a great keto diet plan is handed over to you. Now from this point on, it’s your responsibility to follow through it. You can never achieve the desired result of sending your body into ketosis without sacrificing on the food packed with massive carbohydrates. Therefore, when you intend to go on a keto diet, you must be mentally, physically and emotionally ready to do it.
Here is the break down of information regarding the ketogenic diet plan as per calories pattern from different food resources:
- 20% of proteins
- 10% carbohydrates
- 70% of fats
The keto diet’s primary focus is to reduce the consumption of carbs from the food so your body can derive energy from fats rather than sugar. With time and effort, the body starts burning the fat instead of sugar accumulated inside the body, leading to a quick weight loss. You can never achieve this type of result from a standard American or any other diet plan where you can take 50% carbohydrates, 15% proteins, and 35% fats. When on a keto diet, you need to check on carbs, keeping their amount anywhere between 20 to 30 grams a day. Under no circumstances can you take more than 50 grams of carb in any keto meals.
Download Keto Diet Plan
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