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How to do keto diet at home?
The Keto diet or the ketogenic diet is a popular low-carb, high-fat diet. The primary goal of the keto diet is to put the body in a state of ketosis, where the body burns fat for energy instead of glucose. The keto diet has been proven to be highly effective for weight loss, controlling Type 2 diabetes, and reducing inflammation in the body.
The Keto diet consists of consuming healthy fats, proteins, and fewer carbohydrates. People who follow the keto diet typically consume 60% to 70% of their calories from healthy fats, 20% to 30% of calories from proteins, and 5% to 10% of calories from carbohydrates.
There are several ways to follow the keto diet at home, and in this article, we will discuss the top three ways to do so.
Method 1: Plan your meals
The first method to follow the keto diet is by planning your meals. You can start with a keto-friendly meal plan that includes healthy fats, proteins, and fewer carbohydrates. You should aim to consume 20 grams of net carbs per day. Net carbs are the total carbohydrates minus the fiber.
A typical day on a keto meal plan includes a breakfast of eggs and bacon, a lunch of healthy fats like avocado, olives, and nuts, and a dinner of a protein like chicken, beef, or fish.
You can also meal prep for a week by cooking all your meals in advance. This can save time and ensure that you have keto-friendly meals ready whenever you want to eat.
Method 2: Shop for keto-friendly ingredients
Another way to follow the keto diet is by shopping for keto-friendly ingredients. You can start by stocking up on healthy fats like coconut oil, olive oil, ghee, and avocado oil. You should also buy organic proteins like grass-fed beef, wild-caught seafood, and pastured eggs.
In addition to the fats and proteins, you should also buy low-carb vegetables like spinach, broccoli, and cauliflower. These vegetables are high in fiber, which can help you feel full and reduce your cravings for carbohydrates.
One important thing to keep in mind while shopping is to read labels carefully. You should avoid processed foods and foods that contain hidden sugars and carbohydrates.
Method 3: Use keto-friendly recipes
The final way to follow the keto diet is by using keto-friendly recipes. There are many keto recipes available online, and they are a great way to add variety to your meals. You can find recipes for keto-friendly desserts, snacks, main dishes, and even drinks.
Some popular keto recipes include keto-friendly fat bombs, cauliflower rice, zucchini noodles, and berries with whipped cream. These recipes can help you satisfy your cravings while staying on track with your keto diet.
Conclusion
The keto diet can be followed easily at home by planning your meals, shopping for keto-friendly ingredients, and using keto-friendly recipes. Following the keto diet can help you reduce your cravings for carbohydrates, lose weight, and improve your overall health.
In summary, the advantages of following the keto diet at home include reducing inflammation, weight loss, controlling Type 2 diabetes, and curbing cravings for carbohydrates. However, if you have any medical conditions, you should consult with your healthcare provider before starting the keto diet.