As the pages of the calendar (or rather the digits on my smartphone) counted down to the end of the year, I realized that it was high time that I began to make plans for how I would be a better person starting on January 1st.
I am someone who loves to make challenging goals for myself, so when I began to come across ideas for the ketogenic diet, I was hooked. In short, a keto diet is a low carb diet, with the goal being to have your body produce what are known as ketones. Ketones are produced by the liver to be used as energy.
For those on a Keto Diet, a goal is to reach a state of ketosis. When the body is in ketosis, the liver begins to produce ketones that allow the body to survive on little food intake. Ketosis has been shown to lead to a fantastic physical, mental, and emotional benefits. However, rather than starve yourself to reach ketosis, a Keto Diet plan seeks to create a process by which one can still consume necessary food and drink while helping the body function at a high level.
Let’s take a look at what a Keto Diet could look like, and how a custom Keto plan built on proven Keto Diet success can help you achieve ketosis quickly and provide long-lasting results.
What To Eat On A Keto Diet – & The Key To Success
Anytime you start a new diet – especially a keto diet – a major key to success is found in planning well ahead with a keto diet program. You don’t want to wake up in the new year and be forced to guess at what to eat based on the stuff you have in your pantry and refrigerator.
What you will eat on your Keto Diet will depend on the speed at which you are hoping to achieve a state of ketosis or a ketogenic state. If you keep your carbohydrate intake restricted, you will achieve ketosis faster. Typically, this will look like less than 25 grams of net carbs each day.
Sound hard? It’s actually quite possible if you prepare! Keep your carbohydrate intake limited to sources such as vegetables, nuts, and dairy. Stay far away from refined carbohydrates, which are found in bread, pasta, as well as starches such as potatoes, beans, legumes. If you really want to hit ketosis fast, you will want to limit the carbs you receive from fruit as well.
Looking for a fast and easy cheat sheet? Here is a quick list of what you should and shouldn’t eat on your Keto Diet to reach a ketosis state effectively:
Try to avoid the following sources of unwanted carbs:
- Grains such as wheat, rice, cereal, corn, and more.
- Avoid these in both the natural and non-natural methods such as honey, agave, etc.
- Fruit carbs that can be found in apples, oranges, bananas, and more.
- Potato and Yams – also known as tubers
Replace those carbohydrate sources with foods such as:
- Fish, beef, poultry, and other meats.
- Leafy greens like kale, spinach, and other dark vegetables
- High fat dairy products
- Macadamia nuts, walnuts, sunflower seeds, and other nuts.
- Avocado and berries including raspberries, blackberries, and others that feature low-glycemic impact
Try to remember that keto is high in fat, moderate in protein, and very low in carbs. Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.
If you’re finding yourself hungry throughout the day, you can snack on nuts, seeds, cheeses, or almond butter to curb your appetite (though snacking can slow progress in the long term). Sometimes we can confuse the want to snack with the need for a meal. If you’re in a rush and need a keto fast food option, there are some available.
What About Vegetables?
A common question I’ve seen on message boards and other Keto Diet sites is in regard to vegetables on the Keto Diet. From the research I have completed, the best choice for a Keto Diet is to stick to dark green and leafy vegetables. If you combine a meal of robust protein with dark vegetables, you should be good! Consider one of my favorites – a nice chicken thigh basted in olive oil, with a side of broccoli and cheese. You can also try a steak topped with a bit of butter, and a side of spinach.
Here’s a tip for vegetarians or vegans who are wanting to take part in a Keto Diet: Keep the dietary restrictions in mind and be aware that they can be a bit more difficult for those who are coming from a meatless background. Prepare ahead and put in place a plan for success such as this one from K9 Fitness.
Join Me On The Keto Journey This Year
Are you interested in learning more about the Keto diet, and discovering more great tips and tricks on how you can begin to take back your health in the new year?
To help Keto beginners and veterans make better plans for the new year, you can check out this personalized Keto diet plan program that highlights holistic Keto eating with fitness. By simply entering a few stats about your health, age, and goals, you can receive a highly-personalized Keto diet plan that will ensure that you start off the new year successfully!