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Ketogenic diets are low in carbohydrates and high in fat, leading your body into a metabolic state known as ketosis.
Are you trying to shed pounds and improve your health? A keto diet can be a great tool in reaching those objectives. But where should you begin?
Meat may not be a must-have on every keto diet, but it provides an important source of protein and essential nutrients not found elsewhere.
However, it’s not necessary to eat meat at every meal; low-carb dairy and nuts can also provide you with additional protein. According to experts, experts recommend that approximately 15% of your calories come from high-fat sources like these.
On a keto diet, lean cuts of meat from ruminants like beef, lamb and pork provide you with the ideal balance of fats and proteins. Fatty cuts from these animals will be most nutrient-dense, but poultry or organ meats also work well. When selecting processed meats for your keto meals, opt for organic or grass-fed options if possible to minimize steroid hormone and bacteria intake.
The keto diet is a high-fat, low-carb eating plan designed to help you reach your weight goals. It involves eating plenty of fat, moderate protein intake and very few carbohydrates.
On average, the keto diet limits carbohydrate consumption to 20-30 net grams daily. These amounts include all carbohydrates minus dietary fiber.
Vegetables can be an essential element in a keto diet. Not only do they replace starches and sugars that are off limits on the plan, but they also help you feel satiated for longer, decreasing hunger throughout the day.
When following a keto diet, opt for veggies that grow above ground such as leafy greens and peppers. These tend to contain fewer carbohydrates than their underground counterparts like root vegetables and potatoes.
Nuts are an ideal addition to any keto diet. Not only do they contain healthy fats and essential vitamins and minerals, but they’re also packed with fiber for added nutrition.
They contain low net carbs, but you should be mindful of which nut type you select.
Some nuts, such as cashews, contain more net carbs than others and should not be consumed more than three handfuls daily. Otherwise, you could quickly reach your daily keto limit of 20-30 grams of net carbs.
Eggs are an ideal source of protein for those on the keto diet, as well as being low in carbohydrates. Pair them up with other ingredients to make a delicious meal that meets all your nutritional needs!
Some people use egg fasts to jumpstart their keto diet and break through weight loss plateaus. Unfortunately, this quick fix may also lead to nutritional deficiencies and constipation.
Eggs are packed with essential nutrients like vitamins B6, C, D, E and K as well as thiamin, riboflavin, folate and potassium. Furthermore, they have high amounts of protein and dietary fats; however they lack fiber which is necessary to support your gut microbiome’s health.
Dairy foods are an integral part of a keto diet, providing calcium, protein and fat. Plus they help you feel fuller for longer periods of time which may reduce your caloric intake.
On a keto diet, the ideal dairy to consume is full-fat milk and cheeses. Soft cheeses and low-fat options often contain sugar or other additives that aren’t ideal for ketosis.
It’s essential to remember that some products may not be as clearly labeled as others, so read the label thoroughly. Flavoured yogurts, chewing gum and other items may contain hidden carbohydrates so be wary.