My Keto Meal Plan Ultimate Guide
Are you planning to get into the keto diet? The keto diet has been practiced my many athletes and many people who want to lose weight. Many people find the keto diet plan effective in making them more focused, healthier and leaner than ever. Hitting your macros is an important part of starting a keto diet plan. In the first few weeks while you’re on ketogenic diet, you’ll find tracking your macros tedious and cumbersome. The best thing about the keto diet is that it can cause a major change in your weight and general health, giving promising results as long as you stick with it.
If you are currently on a Standard American Diet or SAD background, your carbohydrates will go down, your protein consumption may either go down or go up, and your fat will go up. The macro distribution for a keto diet is high-fat, carbohydrate-restricted, and moderate protein. The most common macros distribution is 70-75% fats, 15-20% protein, and 5-10% carbohydrates. We were raised with the understanding that eating high-fatty foods will make us fat and prone to hypertension, heart attack and stroke, but this misconception becomes wrong in a ketogenic diet because the fats you take are used as energy by the body since carbs are cut in your diet. 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. Because of their high-glycemic content, eliminate fruits, onions, and carrots for the first few weeks of your keto diet plan.
When it comes to the staples that must be included in the keto plan are beef (filet mignon, ground chuck, rib eye, porterhouse), chicken (things and legs), fatty nuts and seeds (macadamia nuts, cashews, pumpkin seeds), avocado, full-fat cheese, whole eggs, and vegetables (spinach, broccoli, mushrooms, cabbage, asparagus, 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 plays a crucial role the keto diet because low sodium levels may lead to weakness, muscle pain and tiredness.
Practical and Helpful Tips: Wellness
A lot of people having a keto diet experiences ‘keto flu’ because they immediately cut their carbs and increase fat, causing lethargy, headaches, and tiredness. Cutting on carbs and increasing fat must be done gradually otherwise there is a huge decrease in the levels of the important electrolytes in your body such as sodium, magnesium, and potassium.What I Can Teach You About Options