Stop the Sugar going in, let your inner sweetness out
How to start
To begin your Keto journey you have the option of gradually introducing low carb/no carb foods into your diet or going cold turkey.
Cutting off the carbohydrates from your meals is a start to your Keto lifestyle change. Eliminate the different kinds of carbohydrates one at a time, it will take around one week to reduce your carb intake,
then try eating 3 meals per day with no snack to avoid insulin stimulation.
The next step is adding more fat to your meals to feel more satisfied.
Read more about keto diet and engage your self in social media Keto communities which will help you get encouraged and stay motivated!
What not to eat
All forms of Carbohydrates
Sugar: sweets- Candy- Cake- Donuts-soft drinks-fruit juice-vitamin water-frozen treats-cereals.
Starch: bread- pasta- Rice- potato-french fries- whole-grain products-Legumes like beans and lentil.
Fat: vegetable oils
Dairy: milk- yogurt- half and half cream
Fruits: all kinds except berries family
Intermittent fasting is a very powerful tool to fasten the process of going into ketosis and receive satisfying results.
1. Start by having 3 meals with no snacks.
2. Not having your breakfast until you are hungry.
3. Skipping breakfast and stick to 2 meals /day.
After 2 to 3 weeks of being comfortable with that, you should decrease the window of eating to 4 to 5 hours /day.
What to drink while intermittent fasting:
water- black coffee( you might add some whipping cream)
green tea- herbal tea- detox water- chicken or meat broth.
What to eat
Keto diet depends mainly on 20% Protein, 70% Fat, 10% Carbohydrates (mainly Vegetable Carbohydrates).
Protein: Meat- Chicken- Fish and seafood-bacon-eggs
Fat: cook with Olive oil- coconut oil- avocado oil- butter-ghee
Vegetable: eating 7-10 cups of green leafy vegetable is very important to replace your electrolyte: Spinach
-Arugula -Broccoli- Cauliflower-Avocado-Cabbage- green beans-lettuce-spring mix-Asparagus.
Dairy: coconut milk- Almond milk- heavy cream.
Nuts: Brazilian nut- almond-coconut- peanut-walnut
Cheese: all kinds e.g: cheddar- cream cheese-mozzarella- cottage
Fruits: Strawberry- raspberry-blue berries- blackberries.
Critical for success
Do intermittent fasting with the keto diet, this will fasten the process dramatically.
Eat only when hungry! Not hungry, Don't eat! ( That simple).
Protein should be 3-6 ounces /meal, no more, the excess protein will stimulate insulin (we don't want that).
Drink plenty of water (keep hydrated).
Plenty of vegetables (7-10 cups of green leafy vegetables/ day).
Take care of your electrolyte (Na-K-Mg)
Your Carbohydrates should be only from leafy Vegetables sources.
Do not exercise at the beginning of following this diet until your body goes into ketosis.
Keto drawbacks and how to manage
Only a few people will experience these symptoms (Keto flu) and it will only be temporary.
The Keto flu can last a few days until the body gets used to the new fuel for energy.
These symptoms may include Headache- nausea-diarrhea or constipation-irritability -muscle cramp.
How to get rid of the Keto flu:
avoid strenuous exercise
get adequate sleep
eat enough fat