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Keto Diet for beginner (Best Complete guideline)
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The ketogenic diet, or keto diet for short, is a low-carb, high-fat diet that has been shown to help some people lose weight. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where fat, from your diet and from your body, is burned for energy.
Here is a simple guide for following a keto diet:
- Calculate your macro goals: The keto diet is high in fat, moderate in protein, and very low in carbs. A general rule of thumb is to aim for a target of 70-80% of calories from fat, 20-25% from protein, and 5-10% from carbs.
- Choose your foods: Focus on getting your fat from healthy sources like avocados, olive oil, nuts, and seeds. Get your protein from sources like meat, fish, eggs, and dairy. Avoid starchy carbs like bread, pasta, and rice, and instead opt for low-carb veggies like spinach, kale, and broccoli.
- Track your intake: Use a food tracking app or website to track your intake of calories, fat, protein, and carbs. This will help you ensure that you are meeting your macro goals and staying in ketosis.
- Be consistent: The keto diet can be effective, but it requires consistency and commitment. Try to stick to your plan as closely as possible, and don't be afraid to seek out support and guidance from a healthcare professional or a registered dietitian.
It's also important to note that the keto diet may not be suitable for everyone, and it's important to speak with a healthcare professional before starting any new diet or exercise program.
Here is a list of some healthy foods that you can eat on a keto diet:
- Meat: Beef, chicken, pork, lamb, etc.
- Fish and seafood: Salmon, trout, shrimp, etc.
- Eggs: Look for pastured or omega-3 enriched eggs.
- Low-carb vegetables: Leafy greens (spinach, kale, lettuce), bell peppers, broccoli, cauliflower, zucchini, etc.
- High-fat dairy: Hard cheeses, high-fat cream, butter, etc.
- Nuts and seeds: Almonds, macadamia nuts, pumpkin seeds, chia seeds, etc.
- Fats and oils: Olive oil, coconut oil, avocado oil, etc.
- Avocado and olives.
- Berries: Blackberries, raspberries, and strawberries (in moderation).
It's important to note that while these foods can be a part of a healthy keto diet, it's still important to be mindful of portion sizes and to choose foods that are nutrient-dense. It's also a good idea to vary your food choices to ensure that you are getting a wide range of nutrients.
Keto diet schedule
The ketogenic diet does not require a specific schedule, but some people find it helpful to structure their meals in a certain way. Here is an example of a possible schedule for following a keto diet:
- Breakfast: A high-fat, low-carbohydrate meal like eggs cooked in butter or avocado toast with bacon.
- Lunch: A salad with grilled chicken, cheese, and a homemade vinaigrette dressing.
- Dinner: Grilled salmon with roasted vegetables.
- keto diet schedule Nuts, cheese, hard-boiled eggs, or avocado with lime juice.
It's important to note that this is just one example, and you should adjust your meal schedule to fit your personal needs and preferences. It's also a good idea to include a variety of healthy fats, protein sources, and low-carb vegetables in your meals to ensure that you are getting a well-rounded and nutrient-dense diet.