KETO DIET TYPES | KETO DIET FOR WEIGHT LOSS
1.STRICT KETO
•Up to 20-30g net carbs daily
•Count all calories and macros
• Eat clean, whole foods
•Avoid ALL gluten & added sugar (even if carbs are low)
2.LAZY KETO
•Up to 20-30g net carbs daily
•Track only net carbs OR eat keto foods without tracking
•Approach to food may be clean (likes trict keto) or not (like dirty keto)
3.DIRTY KETO
•Up to 20-30g net carbs daily
• If it fits your macros, eat it
• Monitor calories and macros closely
•Allows processed food, gluten, & added
•sugar if it fits your macros
4.LOW CARB
•Up to 50-100g net carbs daily
• Like lazy keto, but more lenient on carbs
• Moderate carb foods allowed
6THINGS YOU MUST DO IN KETOSIS
1. Minimize Your Carb Intake
We want to lower blood sugar and insulin levels by limiting carb intake to 20-50g net carbs a day.
This will release stored
fatty acids that your liver converts into Ketones. Net carbs =
total carbs - Fiber and sugar alcohols
2. Add MCT Oil To Your Diet
Medium chain triglycerides are unique fatty acids found
naturally in coconut oil.
These fats are quickly absorbed and converted into ketone bodies in your liver.
I usually drink a tbls each morning (it's tasteless) or add it to fatbomb recipes.
3. Exercise Every Day
Physical activity, getting your heart rate up and everything moving can increase ketone levels during carb restriction.
4. Eat More Healthy Fats
Consuming at least 75% of calories from fats will boost your
ketone levels.
I like to add a lot of eggs, avocados, nuts,Seeds and MCT oil/coconut oil to my diet to help hit my fat intake goals each day.
5. Stay Extra Hydrated
While on Keto your body doesn't retain as much water, so it's
important to keep up with your water intake to prevent that
"keto flu" feeling. Also, being super hydrated actually curbs
cravings and will leave you filling fuller longer.
6.Plan All Your Meals Ahead
If you come home tired after a long day you aren't going to want
to cook anything, you'll be inclined to grab something more
Convenient.
Cook everything that you can ahead of time so you
just grab-n-go. The easier it is the more successful you will be at
sticking to it.
KETO DIET RULES
The keto diet is a low-carb, high-fat diet. By eating the right amount of macronutrients your blood sugar and insulin levels lowers and shifts the body's metabolism away from
carbs and towards fat and ketones - Fat burn!
A keto diet can help you lose much more weight than a low-fat diet.
1.Carb intake should be less than 50g net carbs per day. For best results stick to 20g of net carbs.
2.Healthy fats are good. Eat plenty of Olive oil,Ghee, Butter, Coconut oil.
3.Do not over do the protein. Don't replace the carbs you are cutting with protein. Too much protein converts to glucose.
4.Eat only when you are hungry and only until you are full.
5.Generally most low carb vegetables grow above ground.
6.Make a list of low carb food that you can have on hand. This will take the guess work out and ensure you are eating correctly.
7.Be very careful with hidden sugars
in condiments. Make sure you check
the lables
8.If you are hungry in between meals,
snack on cheese, olives, eggs nuts or meat.
9.The macronutrients ratio are as follows:
70% Fat
20% Protein
10% Carbs
Removed carbs should be replaced with healthy fats.
10.Drink lots of water. Aim for at least 16 cup of water. Unsweetened Tea and Coffee, can also be enjoyed.
11.Focus on whole, natural food.
12.Avoid the following:
sugar (in any form, including sweeteners)
starch (eg potatoes, breads,pastas)
Margarine
Beer
Fruit (eg. Bannanas, apples)
13. Do not cheat. One simple high carb food item can sabotage you whole diet.
14. Base your meals on food like, meat, fish eggs, butter, nuts, healthy oils, avocados and loads of low-carb veggies.
KETO DIET WHAT TO EAT?
FATS
• Coconut Oil
• Avocado Oil
•Olive Oil
•Butter
VEGGIES
• Mushrooms
• Lettuce
•Spinach
•Cauliflower
• Cabbage
• Onion
•Bell Pepper
SNACKS
•Macadamia Nuts
•Hazelnuts
•Brazil Nuts
• Pecans
•Dried Seaweed
•Shaved Coconut
DRINKS
•Bone Broth
•Coffee
• Green Tea
• Black Tea
•Almond Milk (unsweetened)
PROTEIN
•Steak
•Ground Beef (80/20)
•Pork Chops
•Chicken (with skin)
•Bacon
•Salmon
•Eggs
DAIRY
•Heavy Cream
•Plain Greek Yogurt
•String Cheese
• Cheddar Cheese
•Parmesan
FRUITS
•Avocados
•Strawberries
•Blueberries
•Raspberries
•Lemons
FLOURS
•Coconut Flour
•Almond Flour
•Chia Flour
•Flax Meal
AVOID: BREAD, SUGAR, BEER
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