The Keto Diet Meal Plan | How to Start the Keto Diet Plan?

The Keto Diet Meal Plan | How to Start the Keto Diet Plan?


how to start the keto diet plan the exact ratio of recommended macronutrients or your macros in your daily regimen grams of carbs versus fat versus protein will differ depending on your specific goals and current state of health your age gender level of activity and current body composition can also play a role in determining your carb versus fat intake historically a targeted keto diet consists of limiting carbohydrate intake to just 20 to 30 net grams per day net carbs is the amount of carbs remaining once dietary fiber has taken into account because fiber is indigestible once eaten most people don’t count grams of fiber toward their daily carb allotment in other words total carbs grams of fiber equals net carbs that’s the carb counts that matter most on a strict standard keto diet fats typically provides about 70% to 80% of total daily calories protein about 15% to 20% and carbohydrates just around 5% however a more moderate approach to the keto diet is also a good option for many people that can allow for an easier transition into very low carb eating and more flexibility more on these types of plans below what can you eat on a keto diet here are some good keto rules for how to do the keto diet regardless of the plan you follow 1 do not protein load something that makes the keto diet different from other low-carb diets as that it does not protein load protein is not as big a part of the keto diet as fat –is reason being in small amounts the body can change protein to glucose which means if you eat too much of it especially while in the beginning stages it will slow down your body’s transition into ketosis protein intake should be between 1 and 1.5 grams per kilogram of your ideal body weight to convert pounds to kilograms divide your ideal weight by 2 point 2 for example a woman who weighs 150 pounds 68 kilograms should get about 68 to 102 grams of protein daily to track your macros your macros are your grams of fat protein and net carbs not to be confused with calorie counting tracking your macros and net carbs can be tricky so I advise you download a keto app that includes a keto diet calculator it will help keep you on track 3 consider using some keto supplements for greater success a popular keto supplement our exogenous ketones popularly called keto diet pills that may help you achieve results earlier as well as remain in that state don’t confuse exogenous ketones with raspberry ketones as the latter don’t raise ketone levels in the body or mimic endogenous ketones so you wouldn’t use raspberry ketones in your regimen also consider supplementing with the amino acid leucine as it can be broken down directly into acetyl koa making it one of the most important ketogenic amino acids in the body while most other amino acids are converted into glucose the acetyl co a form from leucine can be used to make ketone bodies it’s also present in keto friendly foods like eggs and cottage cheese for drink water it’s important to also drink lots of water the most important of all keto drinks getting enough water helps keep you from feeling fatigued is important for digestion and aids and hunger suppression it’s also needed for detoxification aim to drink 10 to 12 8 ounce glasses a day 5 do not cheat lastly no cheat days and not even cheap meals on the keto diet why because a meal with far too many carbs will take you right out of ketosis and put you back at square one that being said if you do succumb and indulge in a cheap meal expect a return of some of the keto flu symptoms but also be comforted by the knowledge that if you’re reached ketosis in the past your body will be able to get back soon again and perhaps more quickly than originally thanks for watching if you like this video please don’t forget to share it with your friends and family get now free 50 easy ketogenic recipes for instant pot lovers link in description

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