A keto diet can be effective for weight loss and lowering blood sugar levels, but it's important to consult with your doctor before starting any new meal plan, especially an extreme one like a keto diet. Here are some key points about how a keto diet works:
- On a keto diet, you significantly reduce your carbohydrate intake and aim to get your energy from fats instead. This results in the production of ketones, which are used as an energy source.
- The number of carbs you can have on a keto diet varies depending on factors such as gender, weight, age, and activity level. Most people aim for around 20 to 30 grams of carbs per day to achieve ketosis.
- Foods to emphasize on a keto diet include protein foods, fats, and very low-carb options. Common foods include meats, eggs, cheese, butter, oils, non-starchy vegetables, nuts, seeds, and some lower-carb fruits.
- Foods to avoid on a keto diet are high-carb foods such as grains, bread, pasta, rice, starchy vegetables, sugar-sweetened beverages, and sweets.
- Netrition offers keto-friendly alternatives to high-carb foods, such as baking mixes, granola, low-carb pasta, and protein snacks.
- It's important to make a meal plan that fits your dietary needs. A sample meal plan could include options like keto granola with berries and unsweetened macadamia milk for breakfast, a wrap with chicken breast, lettuce, tomato, and avocado mayo for lunch, grilled salmon with brussels sprouts for dinner, and pork rinds and protein chips as snacks.
- Considering using a vitamin patch like Keto BHB Plus Patch by PatchAid, which contains Betahydroxybutyrate (BHB), may help with getting into and maintaining ketosis.
- It's important to exercise caution with a keto diet as there isn't much long-term research on its safety. High protein and high-fat diets could potentially have negative effects on organs like the kidneys, liver, and heart. Opting for plant-based proteins and healthier sources of fats may be beneficial. Also, be aware of any symptoms or reactions and consult with your healthcare provider if needed.
Remember to always consult with your doctor before starting any new diet or meal plan to ensure it aligns with your health goals and needs.