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Keto Diet Basics You Must Know As a Beginner

The ketogenic diet may be trendy for weight loss but it is important for you to understand some of its basics before you make a shift to this low-carb diet. Following are some essential aspects to be considered as a beginner.

What is a keto diet?

Individuals generally consume foods without bothering about their nutritional components. However, when the goal is weight loss, it is important to depend on a diet that is low on carbohydrates and rich on proteins. In keto diet, it is necessary to have an alternative source of energy, which is fat. When your body does not receive bad carbs, the liver processes the fat for energy generation. While you stay healthy as a result, you also shed flab.

Is keto diet same as paleo diet?

Paleo diet is about choosing foods that used to be consumed in the Paleolithic era. These majorly include whole grains, nuts, and dairy products. While the keto diet is similar, it involves balancing micronutrients in the body. This is not the case in paleo that even allows processed foods. When you are on the keto diet, choose only those paleo foods that support a low-carb, high-fat, and moderate-protein diet.

Types of foods to include in your keto diet plan

When you set your keto diet meal plan, stay away from processed and high-carb foods, artificial sweeteners, and food preservatives/additives. Make low-carb choices to replace your regular food items like white bread, rice, desserts, and fried snacks.

Some common ingredients that are used to prepare a keto meal include coconut flour, almond flour, coconut oil or olive oil, yacon syrup or stevia as sweetener, cauliflower, zucchini, turnip, eggplant, mushroom, yoghurt, berries, butter and shirataki rice.

Common mistakes to avoid when on the keto diet

Consuming a high-fat diet does not mean that you can feast on it. You must keep a tab on your calorie intake to actually lose weight and not gain more of it. As keto is a low-carb diet, it helps in suppressing your appetite naturally.

Secondly, you must keep a watch on the macronutrient ratio. Ideally, you should get 5-10% carb calories, 15-30% protein calories, and 60-75% fat calories. You may make slight shifts according to your body’s response to the keto diet. It is essential to know what keto foods to eat or avoid and how to balance your meal plan before you start on a ketogenic diet.

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