It requires you to cut out a large portion of carbohydrates in your diet and replace it with healthy fats. Posted January 15, 2020 in categories: Keto Low Carb Resources, Your email address will not be published. Several studies show that eating more fiber reduces risk of heart disease and cancer, but they were conducted with lower fiber levels than the recommendations (14-26 grams per day intead of 25-38). You must agree to the group rules to be added. If you loved our Happy-gut diet #1 meal plan, you have to try our 7-day Happy-gut diet #2.. Be sure to drink more on days where you are sweating more often such as hot summer days or after intense workouts. Most commonly this is due to either dehydration or electrolyte imbalance – essentially it can be a mild form of keto flu. I purchased my pee strips (on day 3 of keto) and I’m in the highest range of ketosis. There is more to Keto than eating. If you exercise more frequently, you can get away with the upper threshold and still stay in ketosis. While many people think coconut oil is the same as MCT, they are molecularly different. Pick a protein – Chicken, beef, pork,... 2. A ketogenic diet is basically a high-fat, low-carb diet. Thank you so much! Remember, starting keto doesn’t have to be complicated. This post may contain affiliate links, which help keep this content free. Luckily, there are several tricks you can implement immediately to help you start the low carb, high fat diet with minimal effort. A keto diet is a very low-carb, high-fat diet. Thank you for this information. Salting your food generously is one of the best things you can do here; some people even add sea salt to their water. Increase it if you’re hungry, decrease it to lose weight, but remember you can’t go too low (don’t get caught in the outdated “fat is bad” trap), since it’s your main energy source. Keto Cheat Day: Should You Have Them on a Ketogenic Diet? Studies have shown that the body may react in a similar way to some sugar substitutes as it would to regular sugar[*]. Thank you for listening. Best wishes! Here are some awesome keto diet tips so you can truly maximize what this diet has to offer you. As with regular cooking, there are a few exceptions that are best eaten right away or stored in the fridge. If I’m in ketosis, I’m assuming it’s ok? Supplementing with MCT (medium chain triglyceride) oil will help you get into ketosis even if your glycogen storages aren’t fully depleted. My sharp cheddar cheese (kraft) has pasteurized milk cheese culture in the ingredients, is that ok? Sign up for a free week of keto meal plans here! In fact, studies focusing on resistance training men show that the keto diet can be used to build muscle and burn fat, without interfering with strength performance. Below is a convenient Pinterest-friendly image summarizing the easy keto tips and tricks above! Dark green and leafy is always the best choice for vegetables. Switch to heavy cream instead, and if you want some sweetness, you can add some powdered Besti sweetener. Weigh Your Food. The short version is, make sure you get enough electrolytes (especially sodium, potassium and magnesium) to avoid the keto flu. How will Keto help with different medical conditions like IBS, migraines and similar ailments? Keto recipes are not 100% required to stick to a keto lifestyle, but they sure make it easier and more enjoyable! I found it to be super helpful. When you eliminate carbs from your diet, you’re getting rid of processed foods, which are known to harm your gut microbiome. Here's how to get your freebie: Copyright © 2015-2021 Wholesome Yum®. I highly recommend you speak with your doctor before starting a new diet. Always read labels and check if the actual ingredients are keto friendly. ), and occasional leftovers to save time and money. Chronic stress will severely hinder your body’s ability to enter ketosis. My low carb keto blog contains EASY, natural, keto & low carb recipes, with 10 ingredients or less! Portions are related to keto diet tip #6 above. The first 2 weeks of the ketogenic diet (also known as the adaption process) are... 2. It’s much easier to stick to your goals if you’re not constantly fighting temptation. The general rule of thumb is to consume 20 to 30 net carbs daily. The most accurate measuring tool is a glucose meter. There are several types of intermittent fasting protocols that will help you enter ketosis faster.