The Keto Diet is a low carbohydrate diet incorporating moderate to high protein and fat.
The Ketogenic low-carb diet plan has become popular because you can lose weight quickly. It’s an easy diet to stick to because you don’t feel hungry and are more energetic.
What is Ketogenesis?
Ketogenesis sets this diet apart from other diets and is the reason why weight loss can be fast.
This diet requires the number of carbohydrates in the diet to initially drop below 20 grams per day while still maintaining adequate levels of protein and fat.
After 2 to three days and sometimes sooner, your body will have to switch to another source of fuel for energy. This new fuel source is body fat, and you will know when this has occurred because you can measure the by-products of ketogenesis with urine sticks or a breath meter.
You will also know because you won’t feel hungry and may have even more energy.
While the process is switching to ketosis, you may feel tired, but you will feel great once you are in ketosis.
What are Ketone Bodies?
Ketones (sometimes called ketone bodies) are the name given to this byproduct of ketosis. It is unnecessary to measure the ketones to check whether you are in ketosis because most people sense they are by how they feel. However, it can be motivating and rewarding to keep an eye on how much you are in ketosis.
It can also be useful as you increase your carbohydrates to see what your individual tolerance is. You will know when you have had too many carbs because you will go out of ketosis.
What Can you Eat on A Keto Diet?
Protein–
You can consume good quality protein from
- Chicken
- Fish
- Red meats
- Eggs
- Tofu
- Nuts
- Dairy products-cheese
You can also incorporate a good quality protein powder into your keto diet
Carbohydrates–
Initially keeping these under 20 grams daily
Include lots of healthy low-carb vegetables in your meals.
High carb vegetables include starchy vegetables like potatoes and avoid high sugar vegetables such as carrots and beetroot.
There are so many healthy low-carb vegetables that you can enjoy.
Fats-
Use good quality sources of healthy fats
These can include
- Pure omega 3 fish oils
- Olive oil,
- Macadamia oil,
- Hemp seed oil,
- Coconut oil.
Cook with olive oil or coconut oil as they have a high heat tolerance
Include nuts into your diet as they are not only good sources of protein; they are excellent sources of healthy fats.
Drink Lots of Water on Keto
Drinking water is essential for all diets but is particularly important on keto to flush out the ketones and toxins.
The Low Carb Keto Diet Made Easy
There are hundreds and hundreds of great keto diet meal options and vegan keto meal options. It is always a good idea to invest in a keto cookbook for ideas and inspiration. I have given you a few ideas to get you started on your Keto Diet Plan.
Keto Breakfast Ideas
- Egg Omelet with onions, spinach, mushrooms, and cheese
- Protein shake with blueberries, and unsweetened yogurt. You can use stevia as a sweetener if necessary.
- Salmon or tuna on keto toast, topped with grilled cheese
- Scones made with almond flour and pesto, onions, olives, and topped with cheese.
Vegan Keto Breakfast Options
- Scrambled Tofu with herbs and spices along with avocado and tomato
- Chia pudding or Hemp hearts, with coconut yogurt and nuts
- Pancakes made with almond flour and topped with almond butter, nuts, coconut, and some low sugar fruit such as blueberries
Keto Lunch Ideas
- Salad with roast chicken or fish
- Stir-fried vegetables with your choice of protein
- Quiche is made with a base of almond flour.
Vegan Lunch options
- Stir-fried vegetables with tamari/soy sauce fried tofu.
- Almond pancakes filled with salad vegetables
- Protein shake using pea protein and adding coconut yogurt and low sugar fruits.
Keto Dinner Ideas
- Spaghetti bolognese using a protein pasta such as quinoa
- Roast chicken with vegetables ( but no potatoes or squash)
- Stir fry vegetables with meat and nuts
- Fried or baked fish with salad
Vegan Dinner ideas
- Vegetable casserole with nuts and tofu
- Stir fry vegetables with tofu
- vegetable pancakes made with almond meal/flour pancakes
Keto Diet Summary
There are hundreds and hundreds of great keto diet meal options and vegan keto meal options. It is always a good idea to invest in a keto cookbook for ideas and inspiration.
The keto diet is great if you want to lose weight quickly and efficiently while enjoying good quality food. The unique process of ketogenesis gives this diet the edge over other diets, which may work, but just more slowly.
If you are serious about great health, you will want to consider the benefits of a low-carb keto diet.