What do you eat?
Keto meals should be primarily fats — including butter, coconut oil, olive oil, avocado, fatty fish such as salmon, sardines, mackerel, herring, tuna, halibut, trout, anchovies, and eggs. You may need to cut back on some meats because they contain large amounts of saturated fat. Dairy products include heavy cream, sour cream, milk, cheese, yogurt, kefir , cottage cheese, ricotta, and ice cream.
What is a keto diet?
The keto diet is an eating plan that focuses on high consumption of fat with moderate to low intake of carbohydrates. The goal is to enter into nutritional ketosis, which means your body starts producing its fuel to function normally instead of relying on glucose from carbohydrate foods.
How does It work?
In the first phase of the diet, you will be placed on a metabolic therapy called the Ketosis Diet, where your body goes into a state known as nutritional ketosis. Nutritional ketosis occurs when most carbs consumed have been converted into energy rather than stored as glycogen in the liver. This means there isn’t much left over for growth, repair, and maintenance—all of which require glucose.
The Diet: Ketogenic Diet Ketogenesis occurs when your body starts using fats instead of carbohydrates as its primary source of energy. This process requires some preparation before starting the Ketogenic Diet: You need to cut out almost entirely any sources of sugar and processed carbs like white bread, pasta, rice, potatoes, fruit juice, candy, cookies, cakes, etc.
What is Ketosis?
Ketosis occurs when there are not enough carbohydrates available for energy production. This means that glucose levels drop, and fat becomes the primary source of fuel. The body starts producing its insulin from stored glycogen, which helps regulate blood sugar levels. Ketones are produced during periods of fasting and starvation, but they also occur naturally through regular metabolism. When we eat carbohydrate-containing food, most of these calories will eventually be converted into glucose and then used for cellular respiration.
Test Your Ketones at home. How ?
You can test yourself at home with urine strips. The strips measure acetone, one of the chemicals produced when your liver breaks down fats into fatty acids and then uses those fatty acids for energy. When there’s not enough glucose available, your body turns to use stored fat instead.
Drink plenty of water throughout your day, so you stay hydrated and ush out toxins from your system.
You may also want to consider adding some green tea to your daily routine for its antioxidant properties.
If you have trouble sticking with a strict keto diet, try incorporating intermittent fasting into your lifestyle.
This is when you fast during specific hours each day instead of eating all three meals at once.
During an 8-hour window, you consume nothing other than drinking fluids like coffee.
Foods to Avoid on the keto diet?
The keto diet is not for everyone. It requires strict adherence to specific food choices and timing.
Here’s an overview of some common pitfalls people encounter when they start on the keto diet.
Stress Eating Stress eating happens when we feel anxious or stressed. When our bodies release cortisol into our bloodstream, it triggers cravings for carbohydrates like bread, pasta, rice, and potatoes. These carbs provide quick energy, which helps us cope with stress.
How to start a vegan keto diet?
To start a vegan keto lifestyle, begin by assessing how much protein and fat you need each day.
Protein intake varies depending on age, gender, and physical activity level. For instance, an average woman weighing 150 pounds would require about 50 grams of protein every day. A good rule of thumb is 0.8 grams per pound of lean mass.
A typical adult male requires approximately 56 grams of protein per day.