The keto diet is a low calorie, high protein diet that shares several similarities to the low carb and Atkins diets. However, it differs in that it also involves drastically decreasing carbohydrate consumption and substituting it for fat. Essentially, this reduction in carbohydrates puts the body into a state called ketosis, which lowers your blood glucose level. Ketones are produced due to the reduced levels of carbohydrates and glucose in the blood stream. They are then used to fuel the body’s cells and organs for energy. These effects are intended to allow you to feel fuller for longer, allowing you to reduce weight more effectively.
The common misconception surrounding this diet is that it is only helpful for people who love bacon and eggs. This is untrue; the diet can be effective for anyone including vegans, vegetarians, and even people with a healthy appetite for fruits and vegetables. The key to success with this diet is to maintain your desired weight and limit your calories while eating healthy foods. Here are 4 of the most effective tips for eating while on the diet.
It is important to keep in mind that no matter which keto diet you use, the basic principles will always be the same. You must eat healthy, low in carbohydrates, and drink plenty of water throughout the day. By following these basic tenets, you will find that the ketogenic diet can help you lose weight and keep it off.
While many people think that by following the ketogenic diet means they need to eliminate all fat from their diet, this is not true. While eliminating all fats from your diet will not necessarily help you reach your goals, it will certainly make it easier. Because of the increased reliance on meats and milk products in our diets, we have developed an unhealthy relationship with them. By reducing our reliance on processed foods, sugar, and high-carbohydrates, we can greatly
reduce our overall risk for heart disease, diabetes, obesity, and other fat-related illnesses.
Keto Fat Sources
Although the primary source of fat in the keto diet is butter, it should not be your only source of fat. Fat is necessary to protect your muscles and provide fuel for exercise. Instead of eating butter every day, try swapping it out for one of your healthy oils, such as avocado or olive oil. Not only will your diet benefit but your health will as well!
In addition to limiting your fat intake, there are several other ways to reduce your calories. One way to do so is to substitute your bad fat sources (such as butter) for “good fats” (such as avocados). Bad fats are digested too quickly, resulting in zero calories. Good fats, on the other hand, take longer to be digested, resulting in small amounts of calories per serving.
Another great way to keep your fat intake down is to pair your low-fat, low-calorie keto recipe with a healthy dairy product, such as low-fat cottage cheese. Even better, you can use low-fat or fat-free (or at least fat-less) cheese in place of cream cheese. You can also substitute soy milk for regular milk in your coffee lattes, if you’re avoiding lactose (an ingredient found in milk). If you don’t want to go all out, you can still enjoy the drinkable version of coffee: just add
2 tablespoons of skim milk instead of the usual 2 cups.
With these tips, you can lower your calorie intake and still enjoy the delicious taste of your favorite drinks and breads. So forget the labels, and eat smarter by choosing the healthy foods that you can enjoy without worrying about your overall calories. And remember: as long as you’re enjoying your meals, you’re on track to eating healthy and being able to lose weight. So make sure to enjoy the occasional keto cup of tea or keto bread – you’ll be glad you did!
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