Recommendations for your ketogenic diet

The keto or ketogenic diet restricts your intake of carbohydrate-rich foods such as grains, sugar, and even certain vegetables and fruits, in favor of foods rich in healthy fats and protein keto essentials. A low-carb eating plan that can help you burn fats more effectively while still enjoying the food.

Among the benefits that can be associated with this diet is weight loss, since by reducing the use of glucose as an energy source, fat reserves are quickly burned. In addition, by increasing the consumption of foods rich in good fats, satiety increases, so cravings and hunger pangs are reduced.

Following a diet or starting a habit change doesn't have to be complicated. Here are some recommendations to follow your keto diet without problems:

Foods to avoid:

Carbohydrates cannot be made present in amounts greater than 10% of the recommended calories per day. For this reason, within the prohibited foods in a keto diet are the main sources of carbohydrates such as the following:

Sugars:

From sugar as a sweetener to sugary drinks, fruit juices, cakes, ice cream, cookies and the like.

Cereals and derivatives (including whole grains)

Grains are one of the great sources of carbohydrates in our diet, so they are not allowed on the keto diet, we should even avoid whole grains. No rice, oatmeal, wheat bread, whole or refined flour.

Legumes

Although they have a lot of vegetable protein and fiber, legumes are also a great source of carbohydrates. Therefore, except for peanuts, which have very little carbohydrates and rather provide proteins and fats, the rest of the legumes are not allowed on the keto diet.

Take note of these tips:

• Avoid sweeteners. Resorting to sugar substitutes is not a good idea, especially when starting the Keto diet, since your body struggles to overcome sugar addiction and sweeteners do not help you.
• Sleep well. Sleeping few hours can motivate weight loss to stop, since glucose metabolism is altered and the hormone ghrelin increases, which is activated when we are hungry.
• Avoid processed foods and opt for natural foods.
• Include nuts in your salads. Nuts are foods that are allowed on ketogenic diets, but in excess they can stall weight loss. To avoid this, it is best to limit its intake as an accompaniment to salads.