Showing posts with label ketosis. Show all posts
Showing posts with label ketosis. Show all posts

14.2.20

Which fats and carbs to consume on keto?

Fats & Carbs to Consume on keto


The ketogenic diet is a diet low in carbohydrates, adequate proteins and high in fat that allows the body to burn fat instead of carbohydrates for energy. Many people choose to reduce weight and there is the misconception that all forms of fat lead to weight gain. In measured quantities, fat intake is essential for the body. Don't try to completely eliminate fat from the diet; This could cause a feeling of weakness during the onset of ketosis known as ketogenic flu and measured fat intake can really alleviate the symptoms. It is necessary to replace carbohydrates with healthy fats as the primary source of energy to enter the state of ketosis in a healthy way.

How To Include Fats And Carbs When On Keto?

You can start with simple things like turning your hot drinks into high-fat drinks by adding a spoonful of coconut oil, a spoonful of butter and stevia fed on grass. Eating yogurt with all the fat, sour cream and thick cream is another option.

The uncertainty that most ketogenic beginners suffer from is the amount of vegetables they can add to their diet for fear of exceeding their daily carbohydrate intake. A quick solution to this problem is to incorporate large quantities of low carbohydrate vegetables along with a source of healthy fats. Low-carb vegetables range from Brussels sprouts to cabbage, mushrooms, asparagus, celery, cauliflower, zucchini, cucumber and spinach.

A source of healthy fat can be from grass-fed butter and butter to a variety of oils such as extra virgin olive oil, avocado oil or macadamia nut oil.

Another common misconception is that meats like turkey slices or skinless chicken breasts are the best option for losing weight during keto. Incorporate fatty cuts of meat into the diet, such as chicken legs, bone-in steaks and grass-fed beef. Even sardines and salmon can serve this purpose.

Alternatively, you can decorate your meal with high-fat foods such as grated parmesan cheese, sliced ​​blue cheese, grated cheddar cheese, flaked coconut or guacamole puree.

Fat pumps greatly assist the transition to keto and provide enough fat to the diet when needed. They usually include a base, flavors and, if desired, sweeteners. The base may include oils, butter and nuts mentioned above, flavors consisting of ginger, lemon, mint, orange, cinnamon, cocoa powder or vanilla extract and sweeteners may include stevia or protein powder sweetened with stevia.

Another option is to incorporate low-sugar fruits such as raspberries and blueberries into your diet. If you want a snack, eggs and egg yolks can be a good idea. You can also store the remaining bacon fat in an airtight jar when making a batch of bacon and use it to cook eggs and vegetables or add it to the salad dressing. However, not all fats ensure that your body maintains its state of ketosis.

What To Avoid?

Desserts containing artificial sweeteners are not recommended, nor condiments with added sugars such as tomato sauce, barbecue sauce and mayonnaise. All cereals, including whole grains, including rice, wheat, tortillas and bread, should be avoided, as should starchy vegetables such as carrots, sweet potatoes, white potatoes and corn. Oils that do not complete the keto diet include rapeseed, corn and soybean oils.

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