Keto Means
Keto Means
Photo: Anastasia Shuraeva
Keto Diet for Beginners Decrease carbs (but eat more veggies) Eating a very low carb diet is important to achieving ketosis, but low carb does not mean no carb. ... Decrease stress. ... Increase healthy fats. ... Increase exercise. ... Increase your water intake. ... Maintain your protein intake. ... Maintain your social life!
One of the biggest culprits of weight gain on keto is not tracking your food intake. It's important to track everything you eat to be sure you're...
Read More »
There's another misconception out there about tomatoes and other nightshades: That they cause inflammation. (Spoiler: They don't.) Sep 7, 2021
Read More »If the tenets of a keto diet—high in fats and low in carbs—sound familiar, you’re not wrong. Atkins and keto are not dissimilar. The goal of both diets is to help you lose weight more efficiently by reaching a metabolic state in which your body burns fat (instead of carbohydrates) and sugar (for fuel). Classic keto diets are very high in fat, can be quite restrictive, and are often done with medical supervision. But this ultra-high level of fat may not be necessary for you to maintain the fat-burning state of ketosis. Atkins is a ketogenic diet, but one with more food choices and a greater balance of macronutrients. Consuming a well-constructed keto diet with adequate fiber from vegetables, moderate protein, approximately 40 grams of net carbs or less a day, and about 65% of your daily calories coming from healthy fats—as you do on Atkins 20® or Atkins 40®—has shown to be safe and effective. If you’re new to the keto diet, here are a few easy tips to getting your diet plan started. Decrease carbs (but eat more veggies) Eating a very low carb diet is important to achieving ketosis, but low carb does not mean no carb. With Atkins 20, net carbs are restricted to 20g or fewer per day for about two weeks to guarantee that ketosis is achieved. After this induction phase, you will gradually add small amounts of net carbs back into your diet while still burning fat. You can easily count the net carbs you are consuming with the Atkins® app or this guide. When limiting your carb intake on a keto diet to 20–40 net grams per day, it is important to eat plenty of foundation vegetables to ensure you’re getting all of your necessary vitamins and minerals, as well as fiber. Reach for nutrient-dense, non-starchy veggies like kale, broccoli, spinach, asparagus, mushrooms, and peppers. Another bonus: the combination of eating whole foods plus gradually adding net carbs as you maintain ketosis also helps prevent setbacks, hunger pangs, and cravings for processed foods. Bonus tip: Swap in low carb ingredients to make your favorite meals. For example, use zucchini noodles to replace regular noodles in your favorite pasta dish! Decrease stress We know that sometimes this is easier said than done! High levels of the stress hormone cortisol can elevate your blood sugar levels and get in the way of your body’s ability to achieve ketosis. If your job or personal life is currently more stressful than usual, you may want to wait to start a keto diet. You can also help reduce stress by getting lots of sleep, exercising regularly, and trying relaxation techniques like meditation or yoga. Bonus tip: Prioritize sleep by sticking to a set bedtime schedule, and aim for a consistent 7–9 hours of sleep every night. Increase healthy fats Low carb keto diets replace your reduction of carbs with an increase in fat, which typically accounts for at least 60% of your daily calories. Because we’ve been told for so long to avoid fat, most people under eat fat when trying a keto diet. It is important to choose healthy fats from high-quality plant and animal sources, such as olive oil, avocado oil, and coconut oil as well as cheese, eggs, nuts, and fish. Bonus tip: If you find yourself getting hungry between meals, you may not be consuming enough healthy fats.
For followers of any of these regimens, traditional packaged cereals are strictly out of bounds — not only sugary childhood favorites like Cinnamon...
Read More »
A typical serving of air-popped popcorn is 3 cups (24 grams) and contains 4 grams of fiber and 18 grams of carbs — or 14 grams of net carbs ( 7 )....
Read More »Increase exercise As with any diet, increasing your activity levels can help you achieve your weight loss goals. Regularly exercising while on the keto diet, however, can also help you achieve ketosis and transition into a low carb, high fat lifestyle more quickly than you would otherwise. That’s because to achieve ketosis, your body needs to get rid of any glucose, and the more often you exercise, the quicker your body uses up its glycogen stores before turning to fat for energy. Bonus tip: It’s not uncommon to feel a bit sluggish when starting a keto diet. Ease into any new workout regimen, and be sure to include plenty of low intensity exercises as you adapt to your new diet. Increase your water intake Water is crucial to supporting your metabolism and regular body functions, and low carb diets like keto have a diuretic effect on the body. Not consuming enough water, especially during the induction phase, can lead to constipation, dizziness, and cravings. In addition to drinking enough water, make sure you’re getting all of your electrolytes by adding some broth to your diet or a little extra salt to your food. Bonus tip: Stay well hydrated and drink a minimum of 6 to 8 glasses of water daily. Drink even more if you have upped your exercise or if it’s a hot day. Maintain your protein intake A keto diet requires eating enough protein to supply the liver with amino acids to make new glucose for the cells and organs, such as your kidneys and your red blood cells, that can’t use ketones or fatty acids as fuel. Not consuming enough protein can lead to loss of muscle mass, while consuming an excessive amount can prevent ketosis. Bonus tip: When following a keto diet such as Atkins 20, aim for 20-30% of your diet to be made up of protein.
Despite the many health benefits of fruit, there is an issue with some fruits on the keto diet. Grapes and bananas, for instance, contain high...
Read More »
Tomatoes are different from other fruit However, unlike other fruit, they're considered keto-friendly. That's because tomatoes contain around 2–3...
Read More »
10 signs you're losing weight You're not hungry all the time. ... Your sense of well-being improves. ... Your clothes fit differently. ... You're...
Read More »
Top 10 Foods To Burn Fat Fast Beans and legumes. Packed with protein and fiber, beans and legumes help you build muscle and burn fat. ... Eggs....
Read More »
Promotion
Promotion