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keto diet plan for beginners
The ketogenic diet is a very effective weight loss program. It uses ingredients rich in fats and low in carbohydrates to burn fat instead of glucose. Many people are familiar with the Atkins diet, but the keto diet further restricts proteins and carbohydrates. Atkins diet is essentially a high protein diet, Keto is not high protein it is high fat moderate proteins and fewer carb diet. I think it is pertinent to note here that if you are on a high protein diet, the liver will convert protein also to carbs beyond what your body needs.
Since we are surrounded by fast food restaurants and prepared meals, it can be hard to avoid high carbohydrate foods, but good planning can help.
Plan menus and snacks at least a week in advance to avoid being caught with carbohydrate-rich meal choices. Search for online keto recipes there are several good ones to choose from. Immerse yourself in the keto lifestyle, find your favorite recipes and stick to them.
I can not emphasize two things enough while following a keto diet:
- Follow the ratio of 80-20-5 that is 80% of your calories should come from fat, 20% from proteins and 5% form carbs. If you mess with the ratio, the whole diet plan goes for a toss
- Do take a ketogenic nutritional supplement which is BHB and NON GMO
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There are some articles that are the staples of a keto diet. Make sure you have these items at your fingertips:- Eggs - used in omelets, quiches (yes, thick cream is legal on keto!), Hard-boiled for a hearty snack, can also be used as a low carb pizza crust, and more; If you like eggs, you have a good chance of success.
- Bacon - Do I need a reason? (I am already feeling happy) breakfast, salad dressing, hamburger, or just like that with mayo.
- Cream Cheese- dozens of recipes, pizza crusts, dishes,desserts
- Grated cheese- Sprinkle over taco in a bowl, made from microwave tortillas, salad toppings, low carbohydrate pizzas, and enchiladas.
- A lot of romaine and spinach - stock up on green vegetables; have a lot to offer for a quick salad when you are hungry. It also helps in flushing out the toxins and keeps your liver and kidneys in good health
- Natural Stevia: Use a little bit instead of sugar; this is the most natural sweetener available and is easy to use.
- cauliflower - fresh or frozen bags you can eat this low-fat vegetable by itself, thrown in olive oil and cooked , mashed like fake potatoes , chopped / shredded and used instead of rice under main courses, mix it with eggs and bake for a low-carb pizza and ketone pizza crusts, and much more. It is very versatile, trust me.
- Frozen Chicken - Have a large bag handy on all times; quickly defrost and grill, sauté, mix with vegetables and top with garlic sauce in low-carb flatbread, use in Piccata Chicken, Alfredo chicken, tacos, enchiladas, Indian butter chicken, etc.
- Ground Beef : Make a huge burger patty and top it up with mushroom cheese to grilled onions ... or crumble and cook with a taco seasoning and use in provolone cheese tacos shells; toss in a dish with lettuce, avocado, cheese, sour cream for a tacos salad without tortilla
- Almonds (plain or flavored) - these are healthy and tasty snacks; However, be sure to count them as you eat, since carbs do add up. To enhance the taste you can use salt and pepper
The keto plan is a versatile and interesting way to lose weight, with many choices of delicious dishes. Keep these 10 items in your fridge, freezer, and pantry, and you'll be ready to cook delicious keto meals and snacks at any time.
