The ketogenic diet shouldn’t be a complex one, especially when you don’t know what to do. It basically involves slashing your carbohydrates, eat tons of (healthy) fat, and feel miserable for sometime before dropping a few kilograms.
Basically, it’s really, really hard, but if you’re up for the challenge, kudos to you. Those restrictions have some downsides but you’d be grateful for it at the end of the day.
It’s difficult to get all the nutrients your body needs, particularly fiber and potassium, when you’re on the keto diet.Still, there are rules of the keto diet that can help you hit your weight-loss goals. Here’s how to go about it even if you don’t enjoy that high-fat lifestyle.
Concentrate On The Carbohydrates
The keto diet is all about limiting your carbohydrates intake and most of us eat way too many carb-rich processed foods. Following this routine encourages you to cut out certain foods that will help lower your overall weight and improve your health.
While keto cuts out the major sources of carbohydrates, you should still cut out processed carbs. However, pay attention to portion sizes. Get more from your carb buck by adding veggies to your pasta and rice meals.
Eat More Good Fats
Fats aren’t completely bad and it can actually make you feel full faster (and longer), since it takes longer to digest than other nutrients. However, not all fats are good for you.
While saturated fats found in meats and dairy were once thought to be bad, they have become good especially if you keep your intake to just 13 grams of saturated fat a day.
A lot of nutritionists, agree you should focus on eating more monounsaturated fats, found in plant-based foods like avocados and olive oil, since they’re partly responsible for keeping the heart healthy.
Eat More Vegetables
Ketogenic mode should get you eating more non-starchy vegetables like broccoli, asparagus, and spinach. These veggies help supply the fiber your digestive system craves and fill you up on lesser calories resulting in lower BMIs.
Try Intermittent Fasting
Intermittent fasting is one good attribute of the ketogenic diet. While it may sound extreme, it is one of the most popular methods and it usually allows you to eat food for eight hours during the day (think: from 10 a.m. to 6 p.m.) to achieve a 16-hour fasted state.
During fasting periods, your body eventually burns through all of your glucose and glycogen and starts burning body fat for energy. Intermittent fasting forces you to think about what you’re eating and why.
Do More Home Cooking
Due to the fact that lots of food are off-limits, you have no choice than to cook more at home. That’s a good thing, because you don’t really know how much oil or sugar restaurants are using.
When you eat at home, you have way more control over your meal preparations. You can increase your veggies and add extra spices instead of oils to boost the flavour.