How to Plan Keto and Weight Loss Meal
it is a low-carb diet high in fat and moderate in protein. Recently, low-carb diets have become very famous because they can help your weight loss quickly. We’ve already covered what the keto diet is and what the ketogenic diet is for.
Our quick diet consists of simple, tasty, and most importantly, healthy dishes. It is worth recalling that it is necessary to switch to a particular eating style only after consulting a family doctor, gastroenterologist, and a professional nutritionist.
It is important to stay healthy while following a diet. Research in recent years has been disappointing for dieters, but everything in this world has its own characteristics: both advantages and disadvantages. the choice is yours; it is important to know about the contraindications to the use of the keto diet.
Types Of Keto Diets, How To Choose The Right One
The keto diet is divided into many types: you can choose the most suitable one and vary in the process.
This keto diet is simple and effective, especially when the goal is to lose weight. The standard keto diet is ideal for outdoor and fitness enthusiasts.
Features Of The Standard Keto Diet:
- high intake of healthy dietary fats – 70-80% of total calories;
- moderate protein intake – 20-25%;
- the minimum consumption of carbohydrates is 5-10%.
Cyclic Keto Diet. This Type Differs From The First In A Less Strict Attitude Towards Carbohydrates.
The weekly menu for a cyclical keto diet can be characterized as 5 + 2. Namely, five days are eaten according to the standard keto diet menu, and the other two – with an increased percentage of carbohydrates. On carbohydrate load days, you replenish glycogen stores – 400 to 500 grams of carbohydrates are allowed. The cyclical keto diet is recommended for athletes who are undergoing severe physical activity.
The advantage of the Targeted Keto Diet is a compromise; the diet resembles both the standard and cyclical keto diet. A targeted ketogenic diet prevents the depletion of the body. An important caveat: sticking to a targeted keto diet can’t be done right away, a gradual transition is necessary. It is necessary to start the process of ketosis – a condition that develops as a result of carbohydrate starvation of cells. Therefore, it is better to adhere to the standard keto diet for a period of time, so that the body adapts.
The Benefits Of The Keto Diet
fewer fluctuations in concentration, as the insulin level remains constant due to the low carbohydrate intake and the increased protein intake
good, saturated fatty acids.
The ketogenic diet has an anti-inflammatory effect and thus promotes, among other things, an improvement in the complexion and other complaints
Cons Of The Keto Diet
Particularly in the transition phase, severe tiredness, headaches, poor concentration, and digestive problems can occur.
In ketosis, the fat metabolism, the body excretes more ketone bodies through the mouth. These smell of overripe fruit and cause an unpleasant bad breath.
If done incorrectly, it can lead to an undersupply of micronutrients and vitamins, as many types of fruit and vegetables are avoided.
Especially at the beginning, the diet requires that you track your food intake meticulously so that you do not exceed the specified amount of carbohydrates. That is pretty exhausting and is especially difficult when you eat out.
Keto-Friendly Foods (Eat All You Want!)
Following Foods Are Very Important For Us
- Eggs: Organic eggs from free-range chickens are your best choice
- Poultry: turkey, turkey, duck, and chicken are idea
cheeses: Cheddar and mozzarella.
- Nuts and nut butter: almonds and all kinds of seeds
- Healthy fats: coconut oil, olive oil, and all kind of oily fruits
vegetables: broccoli, tomatoes, and mushrooms,
- Spices: fresh herbs, vinegar, or spice mixtures
Keto-Harmful Foods (You Should Definitely Avoid Them!)
You Should Definitely Avoid These Foods
- Bread & Pastries: pretzels or donuts
- Sweets: gummy bears or chocolate
- Sweetened drinks: sweetened teas or sports drinks
- Pasta dough: all types of pasta
- Grain-based products: muesli or tortillas
- Starchy vegetables: peas or corn
- Beans & Legumes: chickpeas or lentils
- Fruits: lemons, bananas, or pears
- Sauces: barbecue sauces or dips
- Alcoholic beverages: beer
Sample Day For The Keto Diet – Vegan
Breakfast: chia pudding with unsweetened almond milk and cinnamon, topped with a tablespoon of raspberries and 2 tablespoons of almond butter
Lunch: Green Keto with spinach, broccoli, half an avocado, tahini dressing, hemp seeds
Snack: nuts and olives
Dinner: coconut sauce and spinach or a Bolognese sauce with tempeh and tomatoes.