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KETO VEGETABLES:

Broccoli

Broccoli rabe

Snap peas

Green beans

Cauliflower

Cabbage

Spinach

Mushrooms

Cucumbers

Tomatoes (in small quantity)

Onions( in small quantity)

Asparagus

Artichoke

Brussels sprouts

Bell peppers

Zucchini

Aubergine

Celery

Bok choy

Kale

Olives

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CARBOHYDRATES

Carbs are Macronutrients that are found in food. Unlike fat and protein your body is not dependent on carbs for energy, there are two types of carbs i.e. starches and sugars. Both are restricted in keto diet. Foods that cannot be consumed on keto diet are (Rice, Pasta, Potatoes, Cereal, Bread, Fruit and fruit juice, Vegetables,  Milk, Dextrose, High-fructose corn syrup, Honey, Maple syrup, Molasses, Agave nectar, refined sugar etc)

On keto diet you have to restrict carbs between 15-50 grams. If you are starting keto then carbs should be under 20 grams,

What are the benefits of restricting carbs?

Keto diet provides several benefits, especially for people who want to get their blood sugar under control and/or lose weight:

Lower blood sugar and insulin levels.

Elimination of carb cravings.

Powerful appetite control.

Ability to go for many hours without eating due to feeling full and satisfied.

Sources of carbs on keto diet are nuts and seeds, leafy green vegetables and some keto friendly fruits which I will tell in another post!!

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Protein

Eating enough protein is important for preserving and building muscle mass.Eating too much or too little protein will put your body out of ketosis. 

How Much Protein Should I Eat Per Day?

If your weight is in pounds, multiply it by 0.6 and 1.0 to get the minimum and maximum amount of protein in grams you should eat each day. If your weight is in kilograms, simply multiply it by 1.3 and 2.2 to get the same range.

List of keto approved protein:

Chicken

Duck

Turkey

Beef

Veal

Venison

Lamb

Salmon

Tuna

Anchovies

Shrimp

Sardines

Liver

Crab

Eggs

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FATS

When talking about keto diet fats are the most important macronutrient. When carbohydrates aren't available, your body relies on fat for energy. The keto diet forces your body to use fat as its main energy supply instead of glucose, a process called ketosis. keto meals are loaded with fat, your body switches over to using fat for energy instead of carbohydrates. You get 70 to 80 percent of your calories from fat.

Here’s a list of healthy fats that you can use in keto cooking:

Cold pressed organic coconut oil

Olive oil

MCT oil

Avocado oil & avocado

Grassfed butter

Ghee

Nuts and nut butters

Flaxseeds

Chia seeds

Heavy cream

Cheese ( brie, mozzarella , fetta, cheddar, parmesan, ricotta, mascarpone, blue cheese, provolone, monterey jack, etc.)

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Macros means - Macronutrients 

Fats, Protein and Carbohydrates.

These are the building blocks of our body. In order to get into state of ketosis you need to have 60-75% calories from fats, 15-30% calories from protein and 5-10% of fats. In the beginning it is recommended to keep carbs under 20 grams so that you can enter ketosis quickly. 

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Starting keto diet is very simple and easy. You need a positive mindset to start this diet. Start at a time when you have enough time to focus on yourself because chances are that you will have to cook for yourself and calculate your macros. Start when you are free so you can do your research before starting this diet. Get your friends onboard with you so they can motivate you to achieve your goals and get healthy.

The first step would be to eliminate processed carbs and sugar from your diet and detoxify your body. Quitting sugar and processed foods is not very easy as it sounds so do it over a period of time. If you are quitting sugar, switch to natural sweeteners like stevia or monk fruit so you don’t get those cravings. Detoxifying will help your body get rid of toxins and your body will enter into ketosis quicker. Drink lemon water to detoxify. Drink a lot of water. You should drink three to five liters of water during the day. 

the second step would be to switch all your processed oils with healthy and good quality oils. keto friendly oils include organic coconut oil, olive oil, butter e.t.c.

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The first question that comes into mind when you hear about keto diet is: 

What is keto diet?

Keto diet is a low carb, high fat and moderate protein diet. It has a lot of health benefits. It can help you lose weight. Reducing the amount of carbs put our bodies in a fat burning state called ketosis.

How does keto diet work?

When you cut carbohydrates from you diet your body starts to burn the fat it has stored. It lowers blood sugar level and lowers the blood insulin level. The fat in your diet keeps you full for longer and give energy to survive through the day. Even though you are consuming fat you will be burning more than that.

How long does keto diet take to work?

It is different for everyone. It depends on your age, weight, metabolic rate and other factors. Most people start to see results after two to four weeks!!

Is  keto diet really effective?

Yes, It is very effective if you follow it properly and commit to it. It shows results when it is followed for a long time.

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Hello! 

My name is Anna, I am 30 years old and I have been doing keto for a very long time. I started this diet because of pcos and reversed it. Now I want to share my experience with everyone and help anyone who might be going through the same phase in life or you just want to lose some weight and maintain a healthy lifestyle. I have lost 40 pounds doing keto. I feel better than before. I have more energy and I am more focused.

I started keto as a diet but as I understood more and more it became fun for me and now I have adapted this as a lifestyle instead of a diet.