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A keto diet is significantly different from traditional, balanced eating plans. Most nutritionally balanced diets recommend limiting dairy products (like cheese) and refined carbohydrates (white flour and sugar). However, most carbs from all dietary sources are severely limited to less than 50 grams a day on a keto diet.
The kidneys and liver are forced to burn fat for fuel instead of glucose, the source of blood sugar. This process causes significant weight loss in most people, starting with about a pound or two off their initial weight. Ketones, also known as ketones, are produced when the body burns fat and expands muscle tissue. They are often seen in athletes as well as people who have gone on very low carbohydrate diets. When you go on a ketogenic diet, your brain gets the signal that it needs to go on fat-burning even if your body still has stored carbs for later use.
To ensure you are getting the proper nutrition on a keto diet. Your body needs an adequate amount of sodium (sodium chloride), potassium (potassium chloride) and the electrolytes sodium and chloride. Unfortunately, your body can’t produce these electrolytes, so they must come from an external source. That external source is generally going to be food. So any processed, fried, or processed food, especially those high in saturated fat, sodium or potassium, should be avoided altogether.
A keto dieter should also limit their intake of simple carbohydrates (white flour, sugar, etc.) because these carbohydrates provide almost all of the energy for your body. This means you can still get a full night’s sleep, exercise hard, take care of business, mop up the house, and get through the day without any weight loss or drastic mood swings.
But when eating out, it’s also important to limit your consumption of foods high in saturated fats and simple carbohydrates. In fact, for the first three days or so of your keto diet, you should only eat natural foods such as fresh vegetables, fruits, whole grains, beans and unprocessed meats. If you’re used to eating foods that don’t fit into this diet, such as fast food or packaged foods, you’ll quickly see the benefits of eating natural foods. Then, the next day you can slowly start introducing meat back into your diet. Healthiest restaurants offer the grilled chicken breast, baked potatoes with fatback, oven-baked cod and salmon.
It’s best not to combine too many different kinds of carbs. For example, don’t mix mashed potatoes and in-depth bread with a meal. Similarly, don’t eat dessert after dinner unless you’re having an in-depth soup. Eating in-depth meals such as steamed vegetables and steamed fish is a great way to maintain your energy and keep your weight in check while on the keto diet.
Also, be sure to drink lots of water. Water is the cornerstone to any diet, and the keto diet especially. Dehydration is a crucial cause of ketosis and can cause you to feel fatigued and run down. You may also begin to crave sweet snacks such as candy and other unhealthy snacks. Water is the fuel that drives your body, and any lack of water can cause your metabolism to slow down or even stop working altogether.
Finally, do your best to avoid refined carbohydrates. For example, stay away from white flour and processed sugar. In addition to these two things, many other kinds of unhealthy carbohydrates can cause weight loss while on the keto diet. These include highly processed carbohydrates found in processed foods like white bread, rice cakes, and pastries.
For a customized keto diet plan based on your age, height, weight and other factors, we recommend you make use of this personalised diet plan