Define Keto Diet?

Ketogenic diet is a Low carbohydrate, high-fat and adequate protein diet. This diet is planned to focus on burning fats rather than carbohydrates. Proteins, fresh products, and healthy fats should be included in a well-rounded ketogenic diet. Additionally, the process of replacing the reducing carbohydrates with the fat of a human body. This drastic reduction of carb in a body is known as Ketosis.

Keto diet helps in fighting critical diseases such as Alzheimer’s, diabetes, epilepsy, Parkinson’s disease, cancer, brain injuries, Polycystic ovary syndrome and many more. If practiced regularly, a keto-diet could lose weight in a few months or years.

Healthy and fresh products are the main focus of keto-diet. Magnesium, Omega-3 Fatty Acids, Vitamin D, and Greens powder are some of the supplements to take on keto. These supplements are easily designed to immensely help an individual to burn fat and maintain an optimal health. Almost 70% fat, 5-20% grams of carbs and 10-30% protein per day needs to be in a healthy keto diet.

Do’s of Keto-diet

There are some of the Keto-friendly foods which would massively help you in this diet.

1. Poultry mainly contains turkey and chicken.
2. Eggs and pastured.
3. Full-fat dairy consisting of cream, yogurt, and butter.
4. Meat should consist of organ meat, bison, pork, grass-fed beef, and venison.
5. Fatty fish must include herring, mackerel, and wild-caught salmon.
6. Nuts and seeds must contain almonds, peanuts, flaxseeds, walnuts, macadamia nuts and pumpkin seeds.
7. Nut-butter requires cashew butters, almonds and natural peanut.
8. Full-fat cheese must consist of cream cheese, goat cheese, brie, cheddar, and mozzarella cheese.
9. Healthy fats require, sesame oil, coconut butter, avocado oil, olive oil and coconut oil.
10. Adding whole avocados to any snack or meal would be the best choice.
11. Non-starchy vegetables such as peppers, mushrooms, tomatoes, broccoli and green.
12. Condiments may include spices, vinegar, lemon juice, pepper, salt, and fresh herbs.
13. Beverages may include, coconut water, certain kombucha, bone broth, carbonated-water, particular smoothies, non-dairy milk, various teas, coffee, water, and water with lemon.
14. Vegetables may include, zucchini, summer squash, spinach, radish, lettuce, kale, kohlrabi, cucumber, collards, chards, celery, cabbage, cauliflower, sprouts, broccoli, brussels sprouts, asparagus, avocado and butter greens.
15. Other fats required sunflower lecithin, lard marrow and tallow, egg yolk, bacon fat, MCT oil, cod liver oil, cacao butter, avocado oil, and grass-fed butter.

Don’ts of Keto Diet

Food which might deter a person’s keto -diet must be avoided. 

1. Fruits include pineapple, bananas, grapes and citrus.
2. Bread and baked goods include cookies, crackers, doughnuts, rolls, white bread, and whole-wheat bread. 
3. Pasta that mainly contains noodles and spaghetti.
4. Grains and grain products include tortillas, rice, breakfast cereal and wheat.
5. All fruits, excluding berries such as strawberries.
6. Sauces and Condiments such as ketchup, honey mustard, teriyaki, and barbecue sauce etc.
7. High-carb sauces include dipping sauce, barbecue sauce and sugar salad dressing.
8. Sweetened beverages include sweetened teas, sports drinks, juice, and soda.
9. Sugary and sweet foods consisting of coconut sugar, agave syrup, maple syrup, candy, sugar, and ice-cream.
10. Legumes and Beans containing kidney beans, chickpeas, lentils, and black beans.
11. Other fats such as mayonnaise and processed vegetable oils.
12. Starchy vegetables consist of pumpkin, peas, corn, butternut squash, potatoes, and sweet potatoes.
13. Beverages with sugary mixed drinks and beer.

Beneficial tips before beginning Keto diet 

If a person tries to adjust to a keto diet in their life, it would be much more effective. As keto diet would vastly impact your lifestyle. Consider having a few healthy take-aways before starting your Ketogenic diet.

• To always remain motivated try to share your healthy ketogenic diet with your close family and friends. They might encourage you, when you want to give up on Keto.
• Increase your Keto diet awareness. Get yourself a ketogenic diet cookbook, educate yourself on Keto before starting.
• Stay positive and practice healthy mindful thoughts.
• Always have a backup for keto. Anytime travelling, visiting family or at the office. Try keeping some keto meals with yourself. To kill the unhealthy food cravings.

Final Thoughts

Ketogenic diet is the most effective way of burning your body fats. Keep a close track of your weekly ketogenic diet meals to get in the best of shape.