What to Know Before You Commit for Keto DietThere are several diet plans for weight loss but only few are useful. Keto diet is more useful today as it consists of an eating pattern that’s high in fat, moderate in protein and low in carbohydrates. It’s typically rich in foods like eggs, meats, nuts, butters, cheeses, seeds, oils and few low-carb green vegetables. It does not allow fruits, most vegetables, grains, potatoes, sweets, or other carb-rich foods. One common distribution is eating 5% of total calories from carbs, 20% from protein, and 75% from fat. This only allows about 20 to 50 grams of carbs per day! The ketogenic diet was first adopted as a treatment for people with epilepsy since it was shown to reduce seizure activity in some patients.
Start off with between 20 and 30 grams of carbohydrates per day. For instance, it’s not just bread, pasta, chips, cookies, candy, and ice cream that contain carbs. Beans may contain protein, but they’re also very high in carbohydrates. Fruit and veggies also mostly contain carbs. The only foods that don’t contain carbs are meat (protein) and pure fats, like butter and oils (including olive oil and coconut oil).
To prepare for a high-fat diet, which can be uncomfortable at first, start making small adjustments to what you eat every day, she suggests, like ordering a burger on lettuce leaves and subbing green veggies for fries. Instead of potatoes or rice, opt for a nonstarchy veggie. Start cooking with more oil, such as olive or avocado oil. Realize that old dieting habits, like making a plain skinless grilled chicken breast, just don't make sense on a keto diet because you won’t get enough fat. Slowly start pushing out carbs and getting in fat. If you’re afraid of fat, a ketogenic diet won’t work for you.
One of the most common misconceptions about the keto diet is that you can eat as much protein as you’d like. But this is not a diet where you watch carbs only, you also have to keep your protein intake moderate. Protein can be converted into glucose, and therefore overeating protein can take your body out of ketosis. Think of your ratios as a small portion of meat topped with a generous amount of fat, rather than the other way around.
Look at a variety of keto websites and cookbooks for keto-approved four to five recipes you’ll love. That way you’re not standing around wondering what to eat, and turn to carbs.
It's one of the best Keto friendly drinks. Made by mixing coconut oil and butter into your coffee, this drink will help keep your hunger at bay, giving you time to plan your next meal. But if you have heart disease or are at an increased risk for it because of family or personal health history, you’ll likely want to avoid this drink. To be on the safe side, check with your doctor.
You may not be able to eat what they’re eating during family mealtimes, so you'll want to prepare them (and yourself) for what your new habits will look like. Because this diet is often done only short term (three to six months), you can assure them that it's temporary.
For all the attributes of a ketogenic diet (like weight loss), there’s one big side effect you have to be prepared for: the keto flu. In the first week or 10 days, you may feel extremely lethargic in your limbs. Walking upstairs may feel impossible. You may deal with mental fog. Often, keto causes constipation, or potentially diarrhea, because of a change in fiber intake. For that reason, you should pick a start date when your week isn’t crazy with deadlines and obligations; choose a slower time when you can rest as needed. Along the same lines, you’ll want to be sure to take it easy with exercise for the first week or two as your body adjusts to burning more fat rather than carbs for fuel.
In ketosis, your kidneys excrete more water and electrolytes. Make sure you’re getting the sodium and potassium your body needs to function well. Salt your foods, drink salted bone broth, and eat non-starchy veggies, such as asparagus, kale, bell peppers, and arugula.
Many keto hybrid diets have sprung up, including plant-based versions. (One is “ ketotarian,” which is predominantly plant-based but includes the option of eggs, ghee, and fish and shellfish.) While this approach can be healthy, some dietitians cautions against trying keto as a vegan. “Because you can’t eat beans or lentils on a ketogenic diet, and nuts and seeds are even limited due to their carbohydrate content, you’re really just left with some tofu and will need to rely on low-carb protein powder.
A keto diet is not a forever diet. It’s designed to be short-term. Don’t go straight back to a poor diet, because you’ll likely lose any health benefits and regain the weight. Your ultimate goal should be “to shift your diet to a healthier pattern that involves eating less bread, less pasta, less flour, and less sugar,” as well as more non-starchy veggies.