A ketogenic diet is a high-fat low carb diet. It has been trending for quite some time, and many claim that they have become fitter by following it. The underlying mechanism behind a keto diet is to get your body into a state of ketosis. In ketosis, your body will start using fat for all its energy needs. This will lead to fat burn, and you will eventually come into a zone where fat is continually being metabolized in the body. The primary motive is to switch the fuel choice of the body from carbohydrates to fat.
Here’s how you can pick the perfect keto-friendly diet.
Nail the correct macronutrient distribution
For a keto-friendly diet, you must ideally distribute all your macronutrients. This is done in a way that you push your body into a state of ketosis. Preferably, the recommended macronutrient ratio for a keto-friendly diet should be:
- 20-30 percent of total calories from high biological value protein.
- 70 – 80 percent of total calories from good quality fats.
- 5 percent or less of total calories from complex carbohydrates.
To be more precise, you must not consume more than 35-50 grams of carbs in a day. This distribution, when followed, will switch the fuel usage system of your body. This is very important as you want the organization to slip into ketosis and efficiently burn more fat. This will.help in weight reduction, controlling your blood sugar levels, reduces risks of chronic diseases, increasing satiety, and much more. An easy way to make your diet keto-friendly is by preparing your meals high in fat, moderate in protein, and extremely low in carbs. You can try a Garden Of Life keto supplement that has an ideal macronutrient distribution and can make your meal planning hassle-free.
Always check the ingredient list before purchasing any packaged product
Many people mess up the macronutrient distribution when purchasing any packaged products. Do not be blinded by what the product looks like and always look for the label listings. Many times people forget the net carbs. Be sure that you always select quality ingredients. Go for something that is less processed and is beneficial for your health. It should also be able to provide sufficient micronutrients that you may miss out on. Many products contain hidden carbs like maltodextrin and dextrose. You may end up accidentally consuming extra crabs and hampering your body’s ketosis.
Skip all kinds of sugar and hidden carbs
Ideally, for your body to slip into ketosis, you should skip all types of sugar. Skip visible sugars and hidden sugars. Avoid high sugar fruit juices, high fructose corn syrup, syrups. You should also skip artificial sweeteners and sugar alcohol that are not keto-friendly. Some things that should be avoided are:
- Lactitol
- Isomalt
- Sorbitol
- Glycerol
- Aspartame
- Cyclamate
To reduce any kind of sugar cravings, it’s crucial to skip these altogether. Maintaining ketosis can be difficult if you don’t care enough.
Skip trans-fat, highly processed oils and fats
Many fats are not keto-friendly. It’s advisable to skip trans fats, highly processed oils with additives, and much more. Choose healthy fats like olive oil, coconut oil, avocado, nuts, etc. Avoid fats like margarine, lard, hydrogenated oils, canola oil, corn oil, etc.
Skip all kinds of starchy foods
The way to make your diet keto-friendly is to skip all kinds of starchy foods in your diet. These are some starchy ingredients you should skip – Pasta, rice, quinoa, potatoes, white flour, sweet potatoes, cassava, and much more.
It’s essential to be mindful of what foods you are putting in your body. Ingredient selection is critical to a keto-friendly diet. Check the net carbs, read the label list very carefully, and avoid highly processed food. To follow a ketogenic diet efficiently make correct choices and eat according to the pre-decided distribution.
About the Author/s
The New Jersey Digest is a new jersey magazine that has chronicled daily life in the Garden State for over 10 years.
