My Keto Meal Plan Ultimate Guide
Do you want to try the keto diet? Many athletes and people who want to lose weight are practicing high-fat eating and very low carbohydrates which are components of a keto diet. The keto diet plan consist of switching carbohydrates with fat and ketones for fuel, and as a result, the person gets leaner, more mentally focused and healthier than ever. An important aspect of starting a keto diet plan is calculating and correcting your macros. It is really challenging and daunting tracking your macros during the first few week of a ketogenic diet. But all your efforts will be paid off as long as you stick with the right keto diet, making a huge change in your health and weight.
Your protein may go up or down, your carbohydrates will go down, and your fat will go up if you are coming from a SAD or Standard American Diet background. When it comes to the keto diet macro distribution approach, it involves moderate protein, high-fat, and carbohydrate-restricted. The most common macros distribution is 70-75% fats, 15-20% protein, and 5-10% carbohydrates. There is a misconception about eating high-fat foods associated with hypertension, heart attack, and stroke, but the high-fat content in a keto diet will be used for energy since you’re cutting your carb levels, thus these fats are not really deposited as fats in your body. A ketogenic plan must have fatty cuts of meat and butter, coconut, nuts and olive oils all included on the menu. Avoid going overboard with corn, soybean, or sunflower oil and other polyunsaturated fats because you might end up having gastrointestinal distress causing you to switch back to your usual diet. Remember that on the first few weeks, don’t take any fruit yet as well as onions and carrots because they have high-glycemic index to work with a keto diet.
The staples that must be included in your keto diet plan should include fatty nuts and seeds (macadamia nuts, cashews, pumpkin seeds), avocado, whole eggs, full-fat cheese, beef (filet mignon, ground chuck, rib eye, porterhouse), chicken (things and legs), and vegetables (spinach, broccoli, cabbage, asparagus, mushrooms, and bell pepper.). It is also important to include pork rinds, olive oil, salted butter, fatty fish (salmon, sardines, anchovies, and mackerel), bacon, heavy cream, sour cream, cream cheese, and chicken broth. Chicken broth is very important to make sure you’re getting enough sodium because inadequate sodium can make you feel tired and weak.
Lessons Learned About Wellness
Many people on a keto diet immediately cut their carbs and increase fat cusing ‘keto flu’ as manifested by lethargy, headaches, and tiredness. There is a huge decrease in the levels of the important electrolytes in your body such as sodium, magnesium, and potassium if you cut down on your carbs and increase fats on your keto diet plan right away.The Art of Mastering Tips… Read the rest