Keto Diet: My Keto Meal Plan Ultimate Guide
Are you willing to take the challenge of a keto diet? The keto diet is ideal for athletes and for people who want to lose weight. 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. 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 in a keto diet approach involves high-fat, carbohydrate-restricted, and moderate protein. The most common macros distribution is 70-75% fats, 15-20% protein, and 5-10% carbohydrates. There is a common misconception about eating high-fat foods causing weight gain and high risk to develop hypertension, heart attack, and stroke, but this is actually not the case if you stick to a keto diet plan because the fats become a major source of your energy since you cut down a significant portion of your carbohydrates intake. It can be hard to get sufficient amount of fats in the early days of your keto diet, but you should always include fatty cuts of meat and butter, coconut, nuts and olive oils on the menu. Remember to avoid polyunsaturated fats such as corn, soybean, or sunflower because these can cause gastrointestinal distress that likely makes you jump the ship soon. For the first few weeks of your keto diet plan, eliminate fruits, onions, and carrots because they are too high-glycemic.
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.). Don’t forget the heavy cream, sour cream, cream cheese, pork rinds, olive oil, salted butter, fatty fish (salmon, sardines, anchovies, and mackerel), bacon, 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. The reason behind this is because of lacking sodium, magnesium, and potassium which are important electrolytes for proper physical and mental function, so cutting on carbs and increasing fat must be done gradually.A Simple Plan For Investigating Wellness