Ketogenic Diet Basics

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 Hey there, 

In breaking some of this down,  the ketogenic diet is a high-fat, moderate-protein, and very-low-carbohydrate diet. 

It aims to switch your body's primary fuel source from carbohydrates to fats.

I thought I would assemble a very basic structure of how this breaks down,  so here we go…



Typical Macronutrient Distribution:

Fats: 70-75% of total calories

Proteins: 15-20% of total calories

Carbohydrates: 5-10% of total calories


Food Choices:

Fats: Healthy fats such as avocados, olive oil, coconut oil, nuts, and seeds.

Proteins: Lean meats, fish, eggs, and dairy (full-fat).

Carbohydrates: Non-starchy vegetables, berries, and small amounts of nuts and seeds.

Foods to Limit:

Carbohydrates: Grains, starchy vegetables, fruits, sugar, and processed foods.

Legumes: Most beans and lentils.

Sample Daily Meal Plan:

Breakfast:

Option 1: Eggs with bacon and avocado

Option 2: Keto pancakes made with almond flour and coconut flour


Lunch:

Option 1: Salad with grilled chicken or salmon, avocado, and nuts

Option 2: Keto chili with ground beef and vegetables


Dinner:

Option 1: Salmon with roasted asparagus and broccoli

Option 2: Chicken stir-fry with broccoli and cauliflower rice


Snacks:

Nuts and seeds

Hard-boiled eggs

String cheese

Avocado toast

Berries




Here are some Important Considerations:

Individual Needs: The specific macronutrient ratios may vary depending on individual factors like age, activity level, and health goals. It's recommended to consult with a healthcare professional or registered dietitian for personalized guidance.

Electrolytes: The keto diet can deplete electrolytes, so it's important to monitor intake and supplement if necessary.

Potential Side Effects: Some people experience side effects like "keto flu" (fatigue, headaches, nausea) in the initial stages. These typically subside as your body adapts.

The keto diet is a high-fat, low-carb diet that can be effective for weight loss and other health benefits. However, it is important to be aware of the potential risks associated with this diet. If you are considering starting a keto diet, it is important to talk to your doctor first.

Keto Diet Basics Conclusion

The keto diet is a high-fat, low-carb diet that can be effective for weight loss and other health benefits.

However, it is important to be aware of the potential risks associated with this diet. If you are considering starting a keto diet, it is important to talk to your doctor first.

-T

The Healthy Vibes Dude


Disclaimer: This information is for general knowledge and informational purposes only and does not constitute medical advice.


Hi, my name is Tommy. Thank you for stopping by my blog. I started this space in the hopes to share my daily journey on all things my health and wellness. You see, I suffered a minor heart attack in the summer of 2024, and that prompted me to make some changes to my day to day lifestyle. So much so that I have dropped around 45 ;pounds thus far an am aiming to lose more! I feel a heck of alot better, my hyper tension is now back under control, and my A1C levels are now at 6, or so, compared to being at a dangerous 8.5. I welcome any suggestions or even ask questions in the space here.

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