Are you struggling with adherence to a diet plan? Well, you are not the only one. Many people who start a diet, fail to follow it through. Sometimes the problem is the extreme nature of the diet and at other times it is more about their lack of planning and management. As far as the keto diet is concerned, it cannot be considered an extreme diet so the problem people face in sticking to keto diet is mostly because of ineffective management. We, at Basic Keto, have come up with a perfect solution to your management problem, but first, let us learn some basics about the keto diet and the process of dieting in general.
Benjamin Franklin once said, “Failing to plan is planning to fail.” These words prove very true when it comes to weight-loss and dieting. The first thing that you need to do when starting any diet is to think it through. Following are some questions that you should ask yourself:
- Is this diet healthy and sustainable?
- How does the diet work and what consequences can it have for my body?
- How much weight do I want to lose?
- How long will I have to adhere to the diet?
- What is the most challenging thing about following this diet?
- How will I overcome those challenges?
- What am I required to eat and how will I prepare the meals?
- How will I keep myself from giving up?
Some of you may be thinking, “Wow! That’s an overwhelming list of questions.” But, there is no need to panic; we have it all figured out for you. Read on to find all you need to know about the keto diet.
Healthy and Sustainable Diet
Among the many types of diets that are propagated, the ketogenic diet is comparatively a healthier and more sustainable option. The ketogenic diet is a diet based on a low carbohydrate, moderate protein, and high fat intake. If followed the right way, this diet can prove to be very sustainable. This is so because the diet does not require you to go without eating for long periods, instead it is focused on controlling what you eat.
How does the keto diet work?
As mentioned earlier, a keto diet is based on low carbohydrate and high fat intake. This means that, on a keto diet, instead of using carbohydrates as the primary source of energy, the body will use fats.
When the energy required by the body is not provided through carbohydrate intake, the body enters a metabolic state called ketosis. Ketosis is the process in which the liver uses the stored body fat and converts it into ketones which then serve as an alternative fuel for the body.
The keto diet mechanism is simple, the less you consume carbs, the more your body will use the stored fats as a source of energy and the more stored fats that are used, the more weight you will lose.
Foods that you can consume on a keto diet
The recommended carb intake for the keto diet is 20-50 grams per day. This means that you have to choose the food categories which contain minimal amount of carbohydrates if any. We have compiled a list of different foods that you can eat on a keto diet and luckily there is a lot to choose from.
- Meat and Poultry
This category is not only carb-free but also full of nutrients and not to mention, delicious. The protein provided by meat and poultry is also a great way to maintain muscle mass while being on a diet. The omega 3 fats contained in red meat like that of a lamb are a plus for the high fat intake requirement of the keto diet. There are countless ways in which you can cook and consume meat and poultry without the addition of carbohydrates.
- Sea Food
Seafood is another category of food that you can savor while being on a keto diet. Seafood is both a healthy source of protein and a healthy source of fatty acids. Different seafood varieties contain different amounts of carbohydrates but the carb content is very low in general. So while you may have to refrain from Sushi, you can still enjoy the Salmon.
- Coffee and Tea
Yes, that’s true! Keto diet does not require you to cut down on coffee or tea and to top that, you can even add heavy cream to your drink. However, make sure that your coffee or tea is unsweetened. Remember that the goal is to burn the stored fats and that will not happen if your blood sugar level is already high from all the sweet beverages you are consuming.
- Dark Chocolate
Dark chocolate and cocoa are excellent sources of anti-oxidants and if consumed in an unsweetened form they can undoubtedly be a part of the keto diet. People often tend to put chocolate into the junk food category, while that may be true for the high sugar chocolate snack bars that we can find in every grocery store, this is not true for chocolate itself. Chocolate is rich in many healthy nutrients including flavanols which are great for heart health.
- Low carb Noodles
Low carb noodles like shirataki noodles can be a great addition to your ketogenic meal. These noodles come in all kinds of shapes and sizes and you can easily use them as a substitute for the regular high-carb noodles.
- Butter, Cream, and Oils
Since keto diet is a high-fat diet, the consumption of butter, cream, and oils are highly encouraged. The conjugated linoleic acid present in butter and cream actually helps in promoting fat loss thus aiding the weight loss process. Oils like coconut and olive oil are extremely healthy and rich in useful nutrients.
While the ketogenic diet does not encourage the use of fruits due to their high carb content, berries can still be a part of the ketogenic diet. This is so because most berries are low in carbohydrate and high in fiber. Moreover, berries are a source of many important vitamins and minerals, and making them a part of your ketogenic diet will ensure proper nutrient intake.
- Nuts and Seeds
A variety of nuts, seeds, and berries sprinkled over plain Greek yogurt will form a perfect ketogenic treat. Nuts like almonds, peanuts, pine nuts, cashews, etc. and seeds like pumpkin seeds, chia seeds, and flaxseeds are all rich in fats and low in carbs. Moreover, the essential fatty acids contained in them can also work wonders for your skin by acting as a natural moisturizer and improving elasticity.
Low carb Vegetables
Non-starchy and low carb vegetables like cauliflower, kale, and broccoli can also be a part of your ketogenic meal plan. You can steam the vegetables for dinner or use them to prepare some delicious vegetable soup. Along with many other health benefits of vegetables, the antioxidants contained in vegetables are known to help in preventing cell damage. Most low carb vegetables are the ones that grow above the ground; root vegetables like potatoes and beetroot are high in carbs and therefore not recommended.
Foods that you cannot consume on a keto diet
The foods that you need to avoid on a ketogenic food include all the starchy food that is high in sugar and carbohydrates. Examples of such food include:
- Root vegetables
- Bakery Items
- Sugary Desserts and Drinks
- Beans and legumes
- Low-fat products
- Artificial Sweeteners
All the above-mentioned food are either high in carb content or contain some ingredient that can affect the ketosis process which is essential for the success of ketogenic diet.
Keto diet and hunger
When we compare keto diet with a high carb and low-fat diet, we can see that hunger is much less of a problem in a keto diet. The reason behind this phenomenon is that fats take more time to break down than do carbohydrates, and this is what keeps us feeling satiated for longer when on a keto diet. Moreover, keto diet is also known to decrease your appetite. This decrease in appetite is one of the reasons why keto diet is a sustainable form of diet.
Keto diet meal planning
We cannot stress enough the importance of meal planning in following a diet. Planning your meals, a day before or a week before does not only make the whole process of following the diet a lot easier, but it also saves you a lot of time to focus on other life activities.
The people who do not take time to plan their meals beforehand often end up being overwhelmed by the whole process and much of their time ends up being consumed in worrying about food preparation. Now that you know about the requirements of a keto diet, the smart thing to do is to plan your meals ahead of time and make the preparations.
We understand that life, as we know it today, is very busy and not everyone knows how to cook or can take out time every day for cooking. However, this is no reason to get discouraged, as said earlier, we have it all figured out for you!
Make your life easy with our monthly keto-based subscription box
Following a keto diet has never been so easy! Simply subscribe to our keto-based subscription box and get a monthly supply of healthy keto snacks at your doorstep. All snacks are prepared with strict adherence to the keto-diet requirements are packed with healthy nutrients to make sure that you don’t miss out on anything.
With our subscription box, you will no longer have to worry about going grocery shopping for your snacks, finding the right ingredients, and trying out complicated recipes because we have already taken care of all that for you.
With so many food groups allowed in the keto diet, there is a wide variety of delicious snacks that can be consumed and we have included the best of them in our subscription box. This means that the food in our subscription box will not only keep your diet on track but it will also keep your taste buds satisfied. In other words, it will make you fall in love with the keto diet.
Subscribing to Basic Keto monthly subscription box = keto diet success
There is no way you can give up on the keto diet with our subscription box:
- Don’t have time to go food shopping?
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- Don’t have time to prepare snacks?
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- You are more of an on-the-go eater?
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- Low on budget?
Time is not the only thing you will save by subscribing to the Basic Keto subscription box. Our subscription box is budget-friendly which means you will also end up saving a lot of money that you would have otherwise spent on buying groceries.
- Have a question?
Contact us today through our social media platforms @basicketo.ca
We are available to serve you 24/7.
Is keto diet safe for everyone?
Although the keto diet became popularized as a weight loss diet, it started as a medicinal diet to control drug-resistant epileptic seizures in kids and it turned out to be a success. Moreover, keto diet is also known to help regulate blood pressure and help with type 2 diabetes.
However, it is important to note that although keto is generally regarded as a healthy way to lose weight, it is not for everyone. If you are required to take dozes on insulin or medicines to regulate blood pressure, the keto diet will not work for you in the same way as it will work with individuals without such medical conditions. Breastfeeding mothers are also recommended to refrain from getting into any kind of diet on their own.
In general, we will recommend you to pay a visit to your physician to check for contraindications and to see if your health condition allows you to be on a keto diet.