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Today’s blog post is all about how to do keto in a healthy way. The ketogenic diet is a popular way of eating that is known for its weight loss and other health benefits. However, like any diet, it can be done in an unhealthy way. This article will provide you with three methods on how to implement the ketogenic diet in a healthy way and enjoy all the benefits of ketosis.
How to do keto healthy way?
The keto diet involves restricting carbohydrates and increasing healthy fats intake, forcing the body to use fats as its primary fuel source instead of carbohydrates.
However, people tend to go for unhealthy fats and consume a high amount of saturated and trans fats that can lead to different health issues. This makes it crucial to do keto the right way. Here are three methods on how to do keto in a healthy way.
Method 1: Eat Whole, Nutrient-Dense Foods
Eating whole, nutrient-dense foods should be your top priority when doing keto in a healthy way. Nutrient-dense foods provide your body with minerals, vitamins, and antioxidants that help protect the body from disease and ensure its optimal function.
When doing keto, aim to eat whole, minimally processed foods like low-carb vegetables, healthy fats like olive oil, nuts, seeds, and avocados. Protein-rich foods like grass-fed beef, chicken, eggs, and seafood should also be included in your meals.
You can start your day with a high-fat breakfast that includes bacon, eggs, and an avocado. For lunch, you can have a keto salad that includes plenty of low-carb vegetables, nuts, seeds, and some protein. For dinner, you can enjoy some grass-fed beef or salmon with low-carb vegetables and some healthy fats like olive oil.
Method 2: Monitor Macronutrient Intake
When doing keto, it’s essential to monitor your macronutrient intake to make sure you remain in a state of ketosis. As a rough guide, you should aim to consume around 70-75% of your daily calories from fat, 20-25% from protein, and 5-10% from carbohydrates.
However, different people have different macronutrient needs, and the ideal macronutrient ratio may vary. It’s advisable to use a keto calculator to determine your macronutrient needs for optimal health and weight loss.
Suppose the keto calculator has determined that you need to consume 1500 calories per day to lose body fat. Following the general macronutrient guidelines, you should consume 125 grams of fat, 94 grams of protein, and 19 grams of carbohydrates per day.
Method 3: Drink Enough Water and Supplement Nutrients
Staying hydrated is important when doing keto. You should drink enough water to keep yourself hydrated and help your body flush out excess ketones.
You may also need to supplement your diet with some nutrients that you may not get enough of from food like magnesium, potassium, and sodium. These nutrients help regulate blood pressure, muscle and nerve function, and maintain fluid balance in the body.
To ensure you’re getting enough water, aim to drink at least 8 cups of water daily. To supplement your nutrient needs, you can include magnesium-rich foods like spinach, almonds, and avocado in your meals. You can also add some sea salt to your food to obtain more sodium.
Doing keto in a healthy way requires you to be mindful of the foods you eat, monitor your macronutrient intake, drink enough water, and supplement your nutrients if necessary. By following these methods, you can gain all the benefits of ketosis while keeping your body healthy.
In summary, consuming whole, nutrient-dense foods, monitoring your macronutrient intake, drinking enough water, and supplementing your nutrients are the best methods for doing keto in a healthy way. Doing keto in a healthy way has many health benefits, including weight loss, improved energy levels, and reduced risk of diseases like diabetes and cardiovascular disease.