A ketogenic diet, or keto diet for short, is a low-carb, high-fat diet that has been shown to help some people lose weight and improve overall health. The goal of a keto diet is to get your body into a state of ketosis, where it is burning fat for fuel instead of carbohydrates. To achieve this, you will need to eat a diet that is high in fats and low in carbs.
There are many different variations of the keto diet, but most versions involve getting at least 70% of your calories from fat, at least 20% from protein, and no more than 10% from carbs. Some people may need to go as low as 5% carbs to reach and maintain ketosis. It is important to talk to a healthcare professional before starting a keto diet, as it may not be suitable for everyone.
If you’re interested in trying a keto diet, it’s important to plan ahead and make sure you have a good understanding of what you can and can’t eat. Here is a sample keto meal plan to give you an idea of what a typical day on a keto diet might look like:
- Breakfast: 2 eggs cooked in butter, with 1/2 an avocado and a handful of spinach
- Lunch: a spinach salad with grilled chicken, topped with olive oil and 1/2 an avocado
- Dinner: salmon with broccoli and a side of roasted almonds
- Snacks: cheese slices, macadamia nuts, or a small serving of olives
It’s important to note that the keto diet is not a high-protein diet, despite the moderate protein intake. The focus is on getting most of your calories from healthy fats, rather than protein. It’s also important to choose high-quality, nutrient-dense foods whenever possible, rather than filling up on processed, low-nutrient foods.
If you’re new to the keto diet, it can be helpful to plan your meals and snacks in advance, and to keep a list of keto-friendly foods on hand. This can help you stay on track and make it easier to stick to the diet. It’s also a good idea to use a food tracking app or website to help you monitor your intake of fats, protein, and carbs, and to make sure you’re meeting your daily nutritional needs.
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