Whenever you remove a large quantity of food from your daily diet, it is natural that you will not get the sufficient nutrition. Your body could have a deficiency of certain nutrients that will ruin your health. So, there is no benefit in reducing your meal or eating selected food. If you are willing to go on a diet, go for keto.
In this diet, you have to limit your consumption of carbohydrates and increase fat consumption. Foods like fatty fish, meat, and eggs are considered as dietary staples in the diet of low carbohydrates because it provides highly nutrients and rich quality protein.
Troubleshooting steps for a keto diet
Sometimes there might be some problem regarding this diet. If you are having troubles with this diet, then you can follow the tips that are given below:
- How to track carb intake – there are many common ways available to track your carbohydrate intake. Through the internet, you can track the consumption of carbs and total fibers you eat. There are many service providers that give you the facility to track your net carbs.
- Stepped back before but want to get back again – If you find that your weight is increasing continuously, you have also noticed that you lose water from your body. The thing you have to do is to motivate yourself to get back and strictly follow the rules of the diet and also keep control over your cravings.
- How much amount of weight will be lost – it entirely depends on you. If you follow the diet and also exercise a lot, have cut out the wheat products, dairy and sweeteners in your diet then your body will start burning fat and you will lose a considerable amount of weight.
- How are the results? – As you lower the consumption of carbs and intake moderate protein and fat, the results are also the best. It burns your fat that leads to the formation of energy and overcoming different health issues.
What should your keto meal contain?
Your keto meal should be rich in a high quantity of healthy fats like coconut oil, olive oil, palm oil, butter, some nuts, and seeds. Fats are the demanding part of each ketogenic recipe. It is the thing that supplies energy and prevents weakness, hunger, and fatigue.
Keto meals also require all types of non-starchy vegetables. If you worry about what vegetables you have to take in the ketogenic diet so that your carb intake may not increase then you can choose certain vegetables. There are some most popular veggies that you can choose to eat such as broccoli, all types of green leafy veggies like cucumber, asparagus, zucchini etc.
The keto meal should contain foods that are rich in protein but have low carbs. These include cage-free eggs, grass-fed meat, bone broth and some heavy fat ideally raw products. There is some food that you have to avoid while on keto. You have to avoid the items rich in calories such as fruits, high sugar drinks, processed foods, wheat flour, desserts, dairy products and other carbohydrate-rich foods.