The ketogenic diet is one of the most popular diets used by many people today. The Keto diet is a low-carb, high-fat diet wherein you force your body to use fats as its primary energy source. It may sound easy, but cutting all your carbs would mean you can’t eat bread, pasta, or cake. You also can’t eat starchy vegetables and sweet fruits, like potatoes and bananas.
Some who follow this diet choose to buy prepared keto meals from keto food caterers. This is to ensure that they get the least amount of carbs or calories every mean. Some people also don’t want to restrict their diet too much by following the minimum carb intake, not specifically counting the calories. That’s why some follow the lazy keto diet and go for food packs from suppliers, like Proper Good. This is because you should always be conscious of the things you eat when on this diet.
If you still want to try this diet and know some tricks to make it more sustainable and easier for you, read more below.
How The Diet Works
Glucose is the primary source of energy used by the body. When you’re on a keto diet, you restrict your sugar and carbs intake to reduce the levels of glucose in your body. When the body runs out of glucose, it uses fat as an alternative fuel source. When your body is starting to use fat as its fuel source, you’re undergoing the process called ketosis.
The process of ketosis happens days or weeks after starting the keto diet. However, sustaining the diet could be challenging. Being consistent with your food choices is critical for your body to be in a constant state of ketosis. By doing so, you’ll burn more fat at a more rapid rate. Do note that even small amounts of sugar can prevent your body from maintaining the ketosis process.
Tips And Tricks To Help You Achieve Your Keto Diet Goals
As mentioned, doing a keto diet can be challenging. Many people think that a keto diet only consists of fats and proteins. However, this isn’t the case. A keto diet should be well-balanced with the right amount of protein, nutrients, and good sources of fats.
If you want to achieve your health goals while doing the keto diet, here are some tips and tricks to help you out:
1. Prepare Your Meals
A keto diet is a restricted diet, and it requires you to follow the rules when it comes to the foods you can and can’t eat. When you go on a ‘cheat day,’ it could prevent ketosis, and you start using glucose as an energy source. When this happens, the extra fats you have in your body will again be stored, and you won’t achieve your weight loss goals. With that, it’s beneficial to prepare your meals based on the foods you’re allowed to eat.
In a keto diet meal plan, you’re allowed to eat:
+ Eggs
+ Fatty Fish
+ Poultry
+ Meat
+ Full-fat dairy products
+ Cheese
+ Nuts and seeds
+ Butter
+ Avocado
+ Healthy fats like coconut oil and olive oil
+ Black coffee
+ Green tea
Fortunately, there are many keto recipes you can find online using these ingredients. It’s also safer to refrain from eating out or ordering take-out because you might not know if the restaurant uses keto-friendly ingredients. Thus, it’s always best to prepare your meal so you know what goes inside your body.
2. Get Carbs From Vegetable Sources
Many people are hesitant to start the diet because they think that carbs are still essential to anyone. While this is true, you still get healthy carbohydrates from the following vegetable sources:
+ Cabbage
+ Cauliflower
+ Kale
+ Broccoli
+ Spinach
These green and leafy vegetables will provide your body with much-needed carbs. Additionally, it’ll also provide a sufficient amount of fiber to make your gut healthy.
3. Learn How To Create Keto-Versions Of Your Favorite Snacks
You might find it challenging to eliminate sweet foods. The good news is, keto version of your favorite snacks is available in many stores. You can also recreate your favorite snacks using keto-approved ingredients.
For instance, you can create keto salted caramel chocolate cookies, keto cheesecake, and even keto pasta. But it takes a lot of creativity and research to still enjoy these delicious treats without sacrificing your health.
4. Set Realistic Goals And Monitor Them Regularly
There are many benefits of doing a keto diet. Many people do it to lose weight, and some are advised so they can manage their conditions, like cardiovascular diseases and diabetes. Whatever the reason you have for doing this diet, it’s essential to set realistic goals and regularly monitor your progress.
If you’re doing this to lose weight, you should weigh yourself every day. If you’re doing this to improve your heart health, you should have your cholesterol levels checked every few weeks. Setting goals and monitoring them helps you feel motivated to sustain the diet for more extended periods.
Final Thoughts
Doing a restricted keto diet can be challenging for many who have grown to eat carbs. If you want to become successful in this diet and reach your health goals, these tips may help you make it more sustainable. Always remember to learn the do’s and don’ts of the diet and monitor your progress regularly.
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