The ketogenic diet is a nutritional program that focus on consuming foods that are high in fat, while keeping protein at a moderate level, and carbs very low.
The macronutrients are as follows:
In the first couple weeks of starting keto, your body will transition from burning glucose energy to burning and using fat for fuel. Ideally, your body will enter a state of ketosis. It's common to experience flu-like symptoms during this transition. Don’t be alarmed or quit the diet. This isn't permanent, and these symptoms will not last. You are just in transition mode.
Here are a few tips to get through the transition phase:
While many people choose to start a Keto diet as a way to shed pounds and get healthy, you should also know that there are a ton of physical benefits. When used as a lifestyle, you can experience health perks that include:
As you go on your personal Keto journey, you're likely to notice even more benefits than mentioned above.
In addition to offering many benefits for the body, you're likely to notice a plethora of mental and emotional benefits:
Fats are going to make up 75%-80% of macro nutrients. Always check ingredients for hidden sugars.
Examples are eggs, bacon, olives, beef, pork, fish (sardines or salmon), chicken thighs, avocados, avocado oil, extra virgin olive oil, macadamia nut oil, macadamia nuts, coconut oil, etc.
Protein will be 15-20% of macro nutrients.
Examples are pork (uncured and no sugar added), chicken thigh, beef, eggs, fish (sardines or salmon), lamb, liver, etc.
Carbs will be 5%-10% of macro nutrients (KEEP CARBS AT 20 GRAMS OR LOWER FOR OPTIMAL RESULTS)
Examples are dark leafy greens, cauliflower, broccoli, Brussels sprouts, avocados, etc.