Do you want to change your dietary patterns? Interested in a diet that can increase your micronutrient intake and improve your overall well-being and energy levels?
If you’re tired of all the harmful regime plans from the world of weight-loss diets that have failed in the past, it’s about time to put an end to disappointment for good and start a diet plan that suits your goals and your lifestyle.
The keto diet is so vastly different from others because it involves calculating your intake of calories, proteins, fat and carbs in order to achieve a metabolic state in which your body will burn fat instead of glucose. This diet involves reducing the carbs intake drastically and replacing them with fat, putting the body in this metabolic state called ketosis.
Although by cutting the carbs, you can reduce the severity of obesity, heart diseases or diabetes, keep in mind that the diet should be implemented correctly, depending on each person’s individual characteristics and formulated in a way that meets their needs.
So, how does the Keto Diet work?
In order to enter ketosis when your body begins to efficiently burn fat for energy, you have to limit carb consumption to 35 grams a day. After two to four days of doing that, the shift from sugar to fat burning happens, causing massive reductions in the insulin levels. In this state, your liver can supply energy for the brain. Forcing your body to use a different type of fuel than sugar it’s an ideal way to lose pounds but it can also improve your general health.
So, how does the Keto Diet affect our bodies?
Cutting carbs has an impact on other important health markers. Studies have shown that when the cholesterol, triglycerides and blood sugar decrease, your body can cope/fight better with the following conditions:
- Type 2 Diabetes
- Type 1 Diabetes
- High Blood Pressure
- Alzheimer’s disease
- Parkinson’s disease
- High Blood Sugar Levels
- Heart Disease
- Polycystic Ovary Syndrome
- Fatty Liver Disease
- Autism Spectrum Disorder
However, while you are on a keto diet you have to make sure you will meet all your bodily needs, eating a great array of keto-friendly foods.
Foods to Eat
Try to add to your meals:
- Meat: Red meat, sausage, steak, bacon, ham, chicken and turkey
- Fatty fish: Salmon, mackerel, trout and tuna
- Eggs: Pastured or omega-3 whole eggs
- Butter and cream: Grass-fed if possible
- Unprocessed cheese: Cheddar, goat, blue, cream or mozzarella
- Nuts and seeds: Almonds, walnuts, pumpkin seeds, chia seeds, flax seeds
- Healthy oils: Extra virgin olive oil, coconut oil and avocado oil
- Avocados: Whole avocados, guacamole
- Low-carb veggies: Green veggies
Foods to Avoid
Avoid or limit all foods that are high in carbs
- Sugary foods: Soda, smoothies, fruit juice, cakes, candies, ice cream
- Grains or starches: Wheat-based products, cereals, pasta, rice
- Fruits: All fruit, except small portions of berries
- Beans/legumes: Peas, lentils, chickpeas, kidney beans
- Root vegetables: Potatoes, sweet potatoes, carrots
- Diet products: Usually are highly processed or high in carbs
- Some condiments or sauces: The ones that contain sugar and unhealthy fat
- Unhealthy fats: Limit vegetable oils, mayonnaise
- Alcohol: They have carb content
And if you are looking to be sure with your vitamins and minerals intake, you can supplement your diet with a supplement like Green Elixir that contains the worlds’ best 30 superfoods. This way your body won’t miss the micronutrients that keto dieters struggle to get enough of.
With just one spoon of Green Elixir daily, you can increase your biotin intake, because it contains lots of leafy greens, you can meet your iodine needs from the seaweeds, the potassium and magnesium intake from the tomatoes, avocado and leafy veggies and other important vitamins like Vitamin C, E, D and K.
Also, don’t forget that eating too much protein can interfere with ketosis. The important thing in this diet is to maintain a calorie deficit. For this, you can also use smaller plates, remove all the unhealthy foods we were mentioning before, replace them with healthy snacks, increase your activity levels, track your calorie intake and practice intermittent fasting. There are lots of diet hacks you can follow but you might want to implement the ones that fit better with your goals and lifestyle.
Depending on this, you can choose one of these different ketogenic diet plans:
- Standard ketogenic diet (SKD):
very low-carb intake (5%)
high-fat consumption (75%)
- Cyclical ketogenic diet (CKD):
includes periods of higher-carb refeeds
after every 5 ketogenic days, 2 high-carb days will follow
- Targeted ketogenic diet (TKD):
add carbs around workouts
- High-protein ketogenic diet:
similar to a standard ketogenic diet
includes more protein (60% fat, 35% protein, 5% carbs)
How do I know if the Keto Diet is healthy for me?
Regardless of what version of the Keto Diet you choose to follow, you need to make sure it does have the following results:
- It helps you meet your losing weigh goals, so you’ll get the results you want;
- It provides you all the micronutrients your body needs to maintain your well-being, so you’ll feel at your best while following the diet;
- It helps you improve your overall health, optimizing your blood sugar and cholesterol levels, your body composition, your weight and waist circumference.
As long as this approach sustains your health and the results you want to achieve for the long term, the Keto Diet is for you. In case it only provides short-time results after which you rebound to your old habits, gaining weight again or if regardless how much carbs you cut off, your health will suffer (physically, emotionally or mentally), then probably you need to adjust your diet.
To find out exactly what an optimal diet will be like for you, you must experiment with different approaches to find out what dietary strategies will help you achieve your goals, improve your health, and sustain your results.
But to make the long story short, the keto diet is a healthy diet, even if it might not work for everyone.
Let’s see together how we can formulate the keto diet for different health goals:
A Keto Diet for Healthy Weight Loss
In order to lose weight in a healthy way, you must know that you need to maintain a calorie deficit of 35% or even lower. By eating less calories than your body needs you can lose weight at a rate of 1 to 2 pounds per week. However, if you can’t keep the calorie intake below 35%, you will experience hunger and regain weight when you’re not able to fight against cravings. You can also buy an app to keep track with the calorie intake and stick to your diet.
Meet Your Vitamin and Mineral Needs with Keto
Try adding a variety of whole foods in your diet, because you can risk of being deficient in nutrients when you cut carb-laden foods from your meals. Doing this, you will assure your body the fuel it needs and you’ll be on the fast track to the results you expect.
Is Keto Improving Your Overall Health ?
Even if it might be difficult in the beginning until your body adapts to the severe carbs’ restriction, on a long term, this diet can sustain weigh loss while enhancing your energy levels, improving the cholesterol, blood sugar and triglycerides levels and your general mood.
So, if you want to make sure the keto diet is improving your overall health, check how you feel after a couple of months. A blood test routine and other examinations of your key biomarkers can be relevant to your condition and can help you verify if the diet is right for you.
It’s important that you are feeling healthy, your getting the results you want while meeting your nutrients needs and all your relevant biomarkers are looking good.
If, on the other hand, you feel deprived or overwhelmed after following this dietary pattern, if you feel like you need to struggle too much, you might need to try a different approach.
To help you get started, we prepared a sample of keto diet meal plan for a week.
Check it out:
Breakfast: Eggs, bacon and tomatoes.
Lunch: Chicken salad with feta cheese and olive oil.
Dinner: Salmon with asparagus cooked in butter.
Breakfast: Egg, tomato with basil and goat cheese omelette.
Lunch: Almond milk, cocoa powder, peanut butter and stevia milkshake.
Dinner: Meatballs, veggies and cheddar cheese.
Breakfast: A ketogenic milkshake
Lunch: Shrimp salad with avocado and olive oil.
Dinner: Pork chops broccoli, parmesan cheese and salad.
Breakfast: Omelette with avocado, peppers, onion.
Lunch: Guacamole, Nuts, celery sticks.
Dinner: Chicken stuffed with cream cheese and pesto, vegetables.
Breakfast: Sugar-free yogurt with cocoa powder, peanut butter and stevia.
Lunch: Beef stir-fry with vegetables.
Dinner: Bun-less burger with bacon, egg and cheese.
Breakfast: Ham and cheese omelette with vegetables.
Lunch: Ham and cheese slices with nuts.
Dinner: White fish, egg and spinach cooked in coconut oil.
Breakfast: Fried eggs with bacon and mushrooms.
Lunch: Burger with salsa, cheese and guacamole.
Dinner: Steak and eggs with a side salad.
Try to rotate the meet and the veggies since they provide different nutrients. Also, you can include as snacks in the keto diet: olives, boiled eggs, nuts, cheese, dark chocolate, pieces of meat.
This diet is a new way of life, so if you want to change your eating habits, you’ll need to let go of the old ones and make some new changes, including lifestyle adjustments. It takes experimentation, self-awareness until you find out what works for you. But it worth a try!