Chapter One

LIVING HEALTHY WITH KETO

Losing weight faster together with little or no side effects are the primary reasons why the keto diet has been so known for weight loss. One of the trending and the most recognized phenomena in the world of dieting is a keto diet. Majority of celebrities the world over have supported the ever trending diet. This diet requires one to consume high fat and low-carb foods together with moderate proteins. The ketogenic diet is amazing for losing weight because reducing carbs intake in a diet allows the body to burn fat through a process referred to as ketosis.

Keto diet works exceptionally well for persons that are overweight. This can be said of persons whose weights exceed more than 100 pounds and as a result getting to the point where they encounter severe health conditions. Keto diet decreases inflammation and the amount of fat in the body. It then seems easier for the body to burn fat for energy rather than glucose. When your body is not burning glucose but instead burning fat, you will tend to lose weight quicker, and that is how keto works.

What you should know while on a keto diet

If you are following a standard keto diet, ensure that the intake of carb is only 5 percent, 25 percent protein and the remaining 70 percent for fat. For a normal low-carb meal, the protein intake should be 40 percent, 20 t0 30 percent carb, and 30 to 40 percent fat. You consume more fat in keto, lowest quantity of carb and a moderate amount of protein.

Low-Carb Food Choices for Keto

The little carbs included in keto diet are gotten from sources of foods rich in fiber. You need to stay away from pasta and cereals on keto. You should not at any course include them in your meals. You can include some beans and legumes. Only foods that are filled with protein sources should be eaten on keto. These are vegetables such as eggplant, mushrooms, leafy greens, and pumpkin. Chicken, meat, eggs, and fish are likewise perfect sources of protein. You can as well consume nuts and seeds as they are found to be rich in essential vitamins and minerals.

What You Can Drink on a Keto Diet

Diet sodas

Unsweetened tea

Water

Coffee

Lemon and lime juice.

What You Should Avoid Taking on a Keto Diet

Any type of sugar such as:

Fructose

Lactose

Glucose

Dextrose

Corn syrup

Maltose

Honey

Sucrose

Maple syrup

You may be wondering why keto has become so known among people all over the world; it is as a result of the quick weight loss it offers along with the no side effect it provides. On an effective keto diet plan, persons can shed up to 7 to 10 pounds in a week and 12 to 14kg in duration of 2 to 3 months. Ensure that you stick to the diet only to the extent that it offers you your desired weight loss.

The keto diet is amazing. But, how can you succeed in this when bars, restaurants, and cafes are all over the places? With the so many stresses of daily life facing everyone, one can be moved to ask how he or she will cope. There are quite a number of ways you can apply to cope with the everyday life stresses without experiencing hard times and go on starving. Hunger is specifically harmful since it will triple your chances of urge for foods hence resulting in a heavy intake of carb-filled foods. Every individual has different aims and goals for feeding on keto meals either for improved health or to lose weight. Whatever may be your reason for wanting the ketogenic diet, you can prevent the numerous everyday problems and stress filled life and have sufficient time to make your favorite tasty keto meals for you and your family. As you read on, you will get to know how you can achieve this effortlessly.

Reducing your urges for food

One of the most essential things to do when keeping up with a keto diet is to curb food urge. If you happen to be a new keto fan, once food urges start, the likelihoods are that you will succumb to excessive sugar. Furthermore, you should regularly have in possession of high-fat foods with you irrespective of whichever place you find yourself; outside, home or at work, thus you do not find yourself going hungry. This is particularly important at the beginning when commencing the keto diet. With time, you will be able to handle excessive food cravings more effectively. Here are a couple of ways to do this:

Cut Down Carb Intake

Let us be frank here; it will be to your best interest if you can just stock up your fridge with only ketogenic-friendly meals. Having in your possession nutrient filled keto meals at your disposal will boost your passion to succeed with the keto lifestyle. If you stay clear of anything carb in your meal, it will make your keto lifestyle adaptation more fun and exciting. Yes, there might be times where your children or family members may show some signs of not getting used to this kind of diet. When that happens, you must impart to them the new diet. As time goes on, they will get used to it just like you and at the end; everyone will be as exciting as possible; while looking healthy and strong. So, what we are trying to say here is that you should try as much as possible to keep high carb foods away from your home such as candy, chocolates and cereals and any other foods you know won't add up to causing you to achieve your weight loss. Talking about myself for instance, I always ensure that my fridge is stored with loads of keto rich foods that are quick and easy to make. With this, I do not go hungry, starve myself or be tempted to go for any nearby unwanted food that may be unhealthy to my body. So, to be able to succeed in this aspect for instance, you could make series of keto meals and store in your fridge to be consumed within the week. Enrich your foods with ingredients like avocado, pepperoni, oregano, leafy greens and many other rich ingredients that can add tasty flavors to your meals.

Following a low carb keto lifestyle is way easier to do at home than when you are outside your home. But, what if you are on a travel trip and instantly get hungry? You must make some meals available to take with you before you set on your journey. Depending on the duration of your stay and how long you are going to be off from home, there are a couple of choices of foods you ought to avoid. You can prepare some keto meals with your most loved fruits, leafy greens and avocado garnished with some creamy cheese. You may likewise include a couple of healthy fats or take along with you some home-made smoothie to take with your meal.

Aside from taking keto meals along with you to your trip, it is still very healthy to carry some nuts. Nuts are rich in healthy fats and can help to keep you satisfied and can as well reduce your craving for foods. Some of those nuts you can go for are almonds, Brazil nuts, and pecans. They are rich sources of good fats. Another good food to take along on your trip is a salad. Simply use it to top your favorite meal, and you are good to go. To ensure the salad not mixing with your meal, it is best to keep it in a separate container. Even if you decide to get some salads outside, it is most times good to make use of your home-made topping since the ones purchased outside come with preservatives and as well contain added sugar. Ensure to always have in your possession clean containers, so that you are always prepared any time. Your meal should be the foremost thing to take with you; however, ensure that you likewise have in your possession some bottled water wherever you go as you may get hungry along the way. For this, you are always set for any hunger that may come your way. Do know that sometimes, hunger can often be mistaken for thirst and by drinking some water will help reduce your food craving.

A ketogenic diet and protein are generally rich in healthy fats...