Keto Diet Quick Start Guide
What is Keto Diet?
The keto diet is a low-carb
eating plan that can help you burn fat more effectively. Many people
have already experienced the many proven benefits for weight loss,
health and performance, as shown by numerous studies. In addition, many
doctors also follow and recommend it.
Benefits of the Keto Diet
The Keto diet accelerates weight loss because your body converts the fat you eat and the fat reserves into ketones. And unlike glucose, ketones cannot be stored as fat because they are not digested in the same way.
Keto food Pyramid
Exclude:
This guide includes the foods and beverages that make up a low-carbohydrate, high-fat, moderate-protein diet to achieve desired weight loss and maintain good health.
Guidelines
- Avoid empty carbohydrates of nutritional value.
- For effective weight loss, keep your total carbohydrates at 20 to 50 grams NET per day.
- Count only the carbohydrates, you do not need to count the calories.
- If it is a packaged food, read the carbohydrate content on the label.
- All foods can be cooked in a microwave or baked, boiled, stir-fried, stir-fry, or roasted.
- Do not limit the amounts of food you eat. Stop eating when you feel full.
- Minimize your intake of sugar and starch.
- Meet your protein requirements.
- Eat as much fat as you want until you feel full.
Foods you should eat: Beef, fish, poultry, eggs, dairy, surface vegetables, and natural/healthy fats (butter, ghee, coconut oil).
Foods to Avoid: Sugar and starch (plain bread, rice, plain pasta, potatoes, beans, corn, peas).
Foods to Avoid: Sugar and starch (plain bread, rice, plain pasta, potatoes, beans, corn, peas).
Foods You Should Eat:
Meat: Beef, pork, lamb, poultry, game, etc. If possible, try to choose organic or grass-fed meats.
Fish and seafood: All types. Oily fish such as wild salmon, mackerel, sardines or herring are excellent sources of Omega 3.
Eggs: Boiled, fried, scrambled, in tortillas, etc. Preferably from field birds.
Natural fat, high fat sauces: Cooking with butter or cream can intensify the flavor of food and make it feel more satisfied. Coconut or olive oil are good options.
Surface-grown vegetables: Cauliflower, broccoli, cabbage, Brussels sprouts, kale, collard greens, bok choy, spinach, asparagus, zucchini, eggplant, olives, mushrooms, cucumber, lettuce, avocado, onions, peppers, tomatoes, etc.
Dairy products: Always select whole options such as real butter, cream (40% fat), sour cream, Greek/Turkish yogurt and high fat cheeses. Avoid regular milk, semi-skimmed or skimmed milk: as they contain a lot of lactose. Avoid flavored, sweetened and skimmed products.
Nuts: Very good idea as a snack (in moderation).
Berries: Allowed in moderation.
Avocados
Fish and seafood: All types. Oily fish such as wild salmon, mackerel, sardines or herring are excellent sources of Omega 3.
Eggs: Boiled, fried, scrambled, in tortillas, etc. Preferably from field birds.
Natural fat, high fat sauces: Cooking with butter or cream can intensify the flavor of food and make it feel more satisfied. Coconut or olive oil are good options.
Surface-grown vegetables: Cauliflower, broccoli, cabbage, Brussels sprouts, kale, collard greens, bok choy, spinach, asparagus, zucchini, eggplant, olives, mushrooms, cucumber, lettuce, avocado, onions, peppers, tomatoes, etc.
Dairy products: Always select whole options such as real butter, cream (40% fat), sour cream, Greek/Turkish yogurt and high fat cheeses. Avoid regular milk, semi-skimmed or skimmed milk: as they contain a lot of lactose. Avoid flavored, sweetened and skimmed products.
Nuts: Very good idea as a snack (in moderation).
Berries: Allowed in moderation.
Avocados
Foods to Avoid
Sugar: Soft drinks, sweets, juices, sports drinks, chocolate, cakes, rolls, cakes, ice cream, breakfast cereals. Avoid anything containing white sugar, brown sugar, honey, maple syrup, molasses, corn syrup, milk, flavored yogurt, fruit juice or fruit.
Starches: Regular bread, pasta, rice, potatoes, potato chips, potato chips in a package, porridge, muesli, oatmeal, corn starch, etc. Legumes, such as beans and lentils
Beer/Alcohol: Avoid.
Fruits: High in carbohydrates, except berries in moderation.
Starches: Regular bread, pasta, rice, potatoes, potato chips, potato chips in a package, porridge, muesli, oatmeal, corn starch, etc. Legumes, such as beans and lentils
Beer/Alcohol: Avoid.
Fruits: High in carbohydrates, except berries in moderation.
Empty Carbohydrates of Nutritional Value
- Soft drinks
- Desserts
- Sweets
- Salty snacks, etc.
Fats and Oils:
All fats, oils, and butter are allowed. Some oils are better for cooking.
Use heart-healthy fats such as extra virgin olive oil, coconut oil without refining, avocado oil and other vegetable oils more frequently.
Unrefined coconut oil is recommended for cooking since it is more stable at high temperatures. Ghee is stable at high temperatures and does not contain casein or lactose.
Olive oil is recommended for dressing cold dishes such as salads.
Avoid margarine and other hydrogenated oils that contain trans fatty acids;
they are not healthy fats.
As a salad dressing, a homemade oil and vinegar dressing with lemon and spices or herbs as needed.
Also accepted as salad dressing are blue cheese, ranch dressing, Caesar and Italian, if the label says 1-2 g of carbohydrates per serving or less
Avoid light or low-fat dressings because they usually have more carbohydrates and sugars.
As a source of fat, you can also include chopped egg or grated cheese in salads.
Generally, it is important to include natural unprocessed fats in the diet, as they have good taste and give satiety.
DO NOT TRY TO FOLLOW A LOW-FAT DIET!
Use heart-healthy fats such as extra virgin olive oil, coconut oil without refining, avocado oil and other vegetable oils more frequently.
Unrefined coconut oil is recommended for cooking since it is more stable at high temperatures. Ghee is stable at high temperatures and does not contain casein or lactose.
Olive oil is recommended for dressing cold dishes such as salads.
Avoid margarine and other hydrogenated oils that contain trans fatty acids;
they are not healthy fats.
As a salad dressing, a homemade oil and vinegar dressing with lemon and spices or herbs as needed.
Also accepted as salad dressing are blue cheese, ranch dressing, Caesar and Italian, if the label says 1-2 g of carbohydrates per serving or less
Avoid light or low-fat dressings because they usually have more carbohydrates and sugars.
As a source of fat, you can also include chopped egg or grated cheese in salads.
Generally, it is important to include natural unprocessed fats in the diet, as they have good taste and give satiety.
DO NOT TRY TO FOLLOW A LOW-FAT DIET!
Quantities
- Eat when you are hungry. Stop eating when you are full.
- The diet works best if you eat "at will," which means eating every time you have hunger. Try not to keep eating once you are satisfied.
- Always listen to your body. A low-carb diet has a natural appetite suppression and allows for a comfortable reduction in consumption to amounts each time smaller.
- Don't eat everything on your plate just because it's there. On the other hand, don't stay with hunger!
- You don't need to count the calories. Lose weight easily, without being hungry or having cravings.
- Carbohydrate grams are the ones that count.
- It is recommended that if you are hungry, you start your day with a nutritious, low-carb meal
- of carbohydrates.
- Certain medications and nutritional supplements must be added to every meal.
- They should be taken with a low-carb meal.
Alcohol:
At first, avoid alcohol while starting this diet.
Later, as weight loss and eating patterns take hold, alcohol is allowed in moderate amounts.
Later, low-carbohydrate alcohol (white/distilled drinks) may be consumed.
The consumption of beer, wine or champagne is not allowed.
At first, avoid alcohol while starting this diet.
Later, as weight loss and eating patterns take hold, alcohol is allowed in moderate amounts.
Later, low-carbohydrate alcohol (white/distilled drinks) may be consumed.
The consumption of beer, wine or champagne is not allowed.
Drinks:
Water: Water or water with gas (without sugar).
Coffee: Black coffee or with small amounts of milk or cream is ideal for losing weight.
Be careful to add a lot of cream, especially if you drink coffee regularly during the day, even if you are not hungry. Three cups maximum per day.
Tea: Herbal or sugar-free tea. Six cups maximum per day if decaffeinated.
Some people find that caffeine intake makes it difficult to lose weight and control of blood sugar.
Water: Water or water with gas (without sugar).
Coffee: Black coffee or with small amounts of milk or cream is ideal for losing weight.
Be careful to add a lot of cream, especially if you drink coffee regularly during the day, even if you are not hungry. Three cups maximum per day.
Tea: Herbal or sugar-free tea. Six cups maximum per day if decaffeinated.
Some people find that caffeine intake makes it difficult to lose weight and control of blood sugar.
Read the Low Carbohydrate Labels
Start by checking the nutritional information, looking for portion size, total carbohydrates and fiber.
To calculate effective or net carbohydrates, subtract the total carbohydrates minus the amount of fiber.
Sodium/Condiments:
Sodium levels decrease as you progress through the low-sodium diet. carbohydrates because sodium is eliminated in the urine.
Set a goal of a daily intake of 2000 g of sodium.
Strained broth (consommé) is highly recommended, unless you have sodium restriction for hypertension or heart failure.
Use this broth particularly when you are starting a low-carb diet. Help to avoid headaches and fatigue as your body adjusts to your new diet.
Lemon/lime juice.
Vinegar (white, red, rice wine, unseasoned brown rice vinegar, vinegar raw apple cider).
Pickles in vinegar or without sugar
Be aware of the other names for sugar.
It's still sugar!
- Sucrose
- Dextrose
- Fructose
- Maltose
- Glucose
- Honey
- Agave syrup
- High fructose corn syrup
- Maple Syrup
- Brown rice syrup
- Molasses
- Evaporated cane juice/cane juice
- Fruit juice concentrate
- Corn sweetener
- Inverted syrup
- Partially inverted sugar
- Maltodextrin
AVOID THESE FREQUENT ERRORS
Watch out for "fat-free" or "light" diet products and foods that contain hidden sugars and starches, such as coleslaw or sugar-free cookies and cakes, because are full of carbohydrates to replace the fat that was taken away from them.
Check the labels of liquid medicines, cough syrups, cough drops and other over-the-counter medications because some of them contain sugars.
Avoid products that say on the label "excellent for low-carb diets".
Get a personalized keto diet plan by clicking here
Before starting a weight loss program or diet plan, you should talk to your doctor.
Post a Comment
0 Comments