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Simple and Healthy Ketogenic Diet Meal plan, switching to a ketogenic diet can seem overwhelming, but it does not have to be difficult.
Your goal should be to reduce carbohydrates by increasing the fat and protein content of meals and snacks.[HealthTips]
In general, the lower the carbohydrate intake, the easier it is to reach and stay in ketosis.[Keto Diet plans]
This is the reason why sticking to foods that do not use keto and avoiding carbohydrates is the best way to successfully lose weight in a ketogenic diet.
Friendly Keto-food to eat
When following a ketogenic diet, meals and snacks should focus on the following foods:- Eggs: Beaten and organic eggs are the best option.
- Poultry: chicken and turkey.
- Fatty fish: wild salmon, herring and mackerel.
- Meat: Grass-fed beef, venison, pork, organ meat and bison.
- Whole milk: Yogurt, Salt-less Butter and Cream.
- Low-fat cheese: Cheddar cheese, mozzarella, brie, goat cheese and cream cheese.
- Nuts and seeds: Macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts and flax seeds.
- Walnut butter: natural peanut butter, almonds and cashews.
- Healthier Fats: coconut oil, avocado oil, olive oil, coconut butter and sesame oil.
- Avocado: whole avocados can be added to almost every meal or snack.
- Non-starchy vegetables: vegetables, broccoli, tomatoes, mushrooms and peppers.
- Condiments: salt, pepper, vinegar, lemon juice, fresh herbs and spices.[Immunity Increase Indian Herbs]
Foods to avoid during KETO DIET
- Avoid carbohydrate-rich foods while following a keto diet.
- The following foods should be limited:
- Bread and bakery products: white bread, whole wheat bread, cookies, biscuits, donuts and sandwiches.
- Sweets and sugary foods: sugar, ice cream, sweets, maple syrup, agave syrup and coconut sugar.
- Sugary Drinks: Soft drinks, fruit juices, sweetened tea and sports drinks.
- Pasta: Spaghetti and spaghetti.
- Cereals and cereals: Wheat, Rice (Brown or White), Oats, breakfast cereals and tortillas.
- Starchy vegetables: potatoes, sweet potatoes, squash, corn, peas and squash.
- Beans and legumes: black beans, chickpeas, lentils and beans.
- Fruits: citrus fruits, grapes, bananas and pineapples.
- Sauces rich in carbohydrates: barbecue sauce, condiments for sugary salads and sauces.
- Some alcoholic beverages: beer and sweetened mixed drinks.
Although carbohydrates should be limited, low glycemic index fruits, such as berries, can be enjoyed in limited quantities as long as a range of macro-nutrients is maintained.
Be sure to choose healthy food sources and avoid processed foods and unhealthy fats.
The following elements should be avoided:
Unhealthy fats: Margarine, Refined Oils, butter oil and vegetable oils such as canola and corn oil.Processed foods: fast foods, packaged foods and processed meats such as hot dogs and meats for lunch.
Dietary foods: foods that contain artificial colors, preservatives and sweeteners such as sugar alcohols and aspartame.
Keto-Friendly Drinks
Sugar can be found in a wide variety of beverages that include juices, soft drinks, iced tea and coffee.While on a ketogenic diet, carbohydrate-rich beverages should be avoided as are carbohydrate-rich foods.
It is not a problem that sugary drinks have also been linked to several health problems, from obesity to an increased risk of diabetes.
Fortunately, there are many tasty and sugar-free options for those who follow the keto diet.
Easy-to-use beverage options include:
Water: water is the best option for hydration and should be consumed throughout the day.
Water with gas or SODA: sparkling water can be an excellent substitute for soft drinks.
Coffee without sugar: Try the thick cream to flavor your cup of coffee.
Green tea without sugar: green tea is delicious and offers many health benefits.
If you want to add a little more flavor to your water, try experimenting with different and friendly flavor combinations.
For example, pouring some fresh mint and lemon peel into the water bottle can make hydration a breeze.
Although alcohol should be limited, enjoying a low carb drink such as vodka or tequila mixed with sparkling water is perfectly satisfying.
Important Notes: [VRK Diet plans]
A healthy ketogenic diet should focus on the choice of foods high in fat and carbohydrates and limit highly processed foods and unhealthy fats. Keto-proof drinks should be sugar-free. Consider water, sparkling water or green tea and coffee without sugar.
