The ketogenic diet is a low-carb, adequate protein and high-fat diet that allows the body to burn fats instead of carbs for energy. Many people opt for it to reduce weight, and there is a common misconception that all forms of fat are conducive to weight gain. In measured quantities, fat consumption is essential for the body. Do not aim to remove fat from your diet completely; doing so can lead to a poor feeling during the start of ketosis known as keto flu, and measured fat intake can actually alleviate symptoms. You need to replace carbs with healthy fats as the primary energy source to step into the state of ketosis in a healthy manner.
How To Include Fats And Carbs When On Keto?
You can begin by simple things such as turning your hot beverages into full-fat drinks by adding a tablespoon of coconut oil, a tablespoon of grass-fed butter and stevia. Consuming full-fat yogurt, sour cream and heavy cream is another option.
One uncertainty that most ketogenic beginners undergo is the number of vegetables they can add to their diet for fear of exceeding the daily carb intake. A quick fix to this problem is incorporating plentiful sums of low-carb vegetables alongside a healthy fat source. Low-carb vegetables range from brussels sprouts to kale, mushrooms, asparagus, celery, cauliflower, zucchini, cucumber, and spinach.
A healthy fat source may be anything from ghee and grass-fed butter to a range of oils such as extra virgin olive oil, avocado oil or macadamia nut oil.
Another common misconception is that meats such as turkey slices or skinless chicken breasts are the best option for weight loss during keto. Incorporate fatty cuts of meat in your diet, such as chicken thighs, T-bone steaks, and grass-fed beef. Sardines and salmon may also serve the purpose.
Alternatively, you can garnish your food with high-fat foods such as shredded parmesan, chunked blue cheese, grated cheddar, flaked coconut or mashed guacamole.
Fat bombs help greatly with transitioning into keto and delivering enough fat to your diet when needed. They usually involve a base, flavors and if you so wish, sweeteners. The base can include the aforementioned oils, butter, and nuts, flavors consisting of ginger, lemon, mint, orange, cinnamon, cacao powder or vanilla extract and sweeteners may include stevia or stevia-sweetened protein powder.
Another option is incorporating low-sugar fruits such as raspberries and blueberries in your diet. If you’re craving a snack, eggs and egg-yolks may be a good idea. You may even store the remaining bacon grease in an airtight jar when making a batch of bacon and use it to cook eggs and vegetables or add it to your salad dressing. However, not all fats ensure your body retains its state of ketosis.
What To Avoid?
Desserts containing artificial sweeteners are not recommended, nor are condiments with added sugar such as ketchup, BBQ sauce, and mayonnaise. All grains, even 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 compliment the keto diet include canola, corn and soybean oils.