Ketogenic means a low carb diet like the famous Atkins diet. The concept here is that you should derive your energy needs from proteins and fats and not carbohydrates.

Carbohydrates that are quickly processed like sugar, soda, pastries, and white bread, aren’t too good for your health, and getting on a ketogenic diet can be beneficial for you.

In this blog, Karetrip will explain to you how to change to a ketogenic diet and it’s really not that hard!

Let’s see how.

How It Works

After deficit-eating up to 50 grams of carbs, your body will no longer have a source of readily available fuel (blood sugar). This usually lasts for 3 to 4 days.

Afterwards, if the glycogen stores in your muscles and liver are depleted, you begin to burn protein and fat for oxygen and this leads to weight loss. This is called ketosis.

It is crucial to note because the ketogenic diet is a short-term diet, it is more oriented on weight loss than the improvement of health.

Who Uses It?

The most common reason why individuals employ a ketogenic diet is for weight loss, but the diet is also employed to control some illnesses, such as epilepsy.

Paying attention to the keto diet may also benefit those with heart disease, some forms of brain diseases, and acne but more research into this is required.

Before opting for a ketogenic diet, consult your doctor to see if it is safe for you to do so, specifically if you have type 1 diabetes.

Keto-friendly Foods

Ketogenic meal planning, as any healthy meal planning, should focus on whole foods and contains a large variety of fiber-and low-carb vegetables. Additional fat can be obtained from the healthy fat sources such as sesame oil, avocado oil, olive oil, and butter.

When following a keto diet, meals and snacks should center around the following foods:

• Eggs: It also doesn’t matter if it is grass fed and pastured, organic, or conventional they are all acceptable.

• Poultry: chicken and turkey

• Fatty fish: such kinds of fish as salmon, herring, and mackerel.

• Meat: beef, venison, pork, the organ meats and bison.

• Full-fat dairy: fat liberated products such as unsweetened yogurt, butter and cream however, certain products in dairies have carbohydrates therefore one should check the labels.

• Full-fat cheese: such as cheddar, mozzarella, brie, goat cheese, cream cheese and so on.

• Nuts and seeds: cashew nuts, macadamia, almond, walnut, pumpkin seeds, Peanut, and flaxseeds.

• Nut butter: no added sugar peanut, almond and cashew butter.

• Oils rich in healthy fats: fats including olive oil, avocado oil and sesame oil.

• Avocados: whole avocados should be permitted to be used in almost all meals or snacks as they are.

• Non-starchy vegetables: greens, broccoli, tomatoes, mushrooms and peppers.

• Condiments: and herbs such as salt, pepper, vinegar, lemon juice and fresh herbs and spices.

Some Delicious Keto Diet Recipes

Breakfast

1. Keto Coffee: And make a brew with coconut oil for the coffee along with heavy cream.

2. The second meal was easily prepared; scrambled eggs prepared with spinach and avocado.

3. Low Carb Pancakes that is prepared from almond flour which is covered with butter and sugar-free syrup

4. One would be tempted to describe it as a simple brekkie of bacon and eggs cooked in a skillet with the addition of vegetables.

Lunch

1. This super delicate grilled salmon is served alongside cauliflower rice and steam broached broccoli.

2. Hence, we got the Keto Cobb Salad with grilled chicken, bacon, and olive oil dressing together with avocado.

3. Beef Lettuce Wraps which goes well with tomato, bacon, and cheddar.

4. Zucchini boats with meat sauce and melted cheese

Dinner

1. Prepare baked chicken thighs seasoned with salt, pepper, garlic and oregano; court martial zucchini and cherry tomatoes.

2. Coffee Sugar Snort Chocolate Pork Strips with Claw Hammer Airing Raid Beef Stroganoff with Zucchini Noodles and Sour Cream

3. Meanwhile, bake some pork chops with some roasted vegetables and cauliflower mash on the side.

4. Keto Meatballs with Zucchini and Marinara Sauce

Snacks

1. A pack of few raw almonds and cheddar cheese

2. Boots with almond butter on celery

3. Mozzarella cheese sticks

4. Combined with coconut oil and cocoa butter, here are the Keto Fat Bombs.

Desserts

1. Keto cheesecake on a nutty base accompanied by sweetening with any artificial sugar.

2. A dessert with avocado and cocoa powder in form of Chocolate Mousse

3. Coconut milk based Keto Ice Cream prepared using sugar-free sweetener

4. Lemon Bars with the shortbread crust using almond flour

People who follow the keto diet should aim for as much variety as possible in their ingredients to avoid the condition of nutritional deficiencies.

If you are following a liberal keto diet, you can add a cup of berries to your breakfast or small serving of starchy vegetables to your dinner will increase the number of carbs in this meal plan.

It is always advisable to compare the list of ingredients and the nutritional information to meet the keto macros for the day.

The information provided represents the views and opinions of Karetrip. It is crucial to conduct your own independent research before making any decisions regarding your healthcare journey. - Disclaimer