Keto diet, where the diet excludes carbohydrates and emphasizes the beneficial fats, is among the most popular for weight loss and body shaping. See 6 tips while you are on a keto diet.

Briefly about the keto diet

Keto diet is more difficult to comply with and is, therefore, a challenge for those who have not yet been subjected to a stricter diet. It excludes carbohydrates from the menu but emphasizes the beneficial fats.

Allowed foods for keto diet: fish, beef, lamb, turkey, spinach, cauliflower, broccoli, hard cheeses, butter, nuts (macadamia, walnuts), avocados, berries, coconut oil.

Keto Diet excludes potatoes, fruits, products containing sugar, whole grains, rice, wheat, oats.


Tips when you are on the keto diet

Eat the right fats

Foods rich in beneficial fats give more energy and strength to the body, increase the tone and reflect well on overall health. For keto diets, 60-70% of the calories taken should be from products with beneficial fat. Such as higher contents are avocados, salmon, nuts, vegetable oils, olive oil.

Take more vegetables

Once carbohydrates are outside the menu, you need products that are rich in fiber. These will be found amongst the vegetables - broccoli, spinach, asparagus, and green salads.

Try intermittent fasting

To maximize the effect of the diet, you can combine it with intermittent fasting. Thus the body will fully rely on the energy of fat. Additionally, people often eat habit, not because they are hungry - turn off one of the main meals and see how it tolerates you.

Eat more fermented products

One of the deficiencies of the keto diet is that it can cause problems and discomfort when walking to a toilet. Use fermented foods like pickles, kefir or kimchi as a natural probiotic for the body.

Home kitchen

Count on homemade food - it's easier to follow the regime, and you'll be able to plan your menu well. Make a list of foods you love and which you can use for your favorite meals and include them in your diet.

Do not completely exclude carbohydrates

If your keto diet is difficult, then do not completely exclude carbohydrates, just bring them to an absolute minimum. Nutritionists claim that 20 to 50g of carbohydrates per day are acceptable for easier adaptation of the body to the new regimen.

Approximately the menu on the keto diet

  • Breakfast - omelet with mushrooms, spinach, and feta cheese or yogurt with berries and seeds;
  • Lunch - Oven fish with broccoli or cauliflower or green salad with bacon, avocado, seeds, and blue cheese;
  • Dinner - Caesar salad or grilled chicken with vegetable puree;


How many carbohydrates can you consume if you are on the keto diet?

If you are thinking of trying the Keto diet, you may have begun to think about the things you will have to lose to lose weight. Keto Diet is a low-carb diet with a high-fat content where the body produces ketones in the liver to use them as energy instead of carbohydrates. This condition is called ketosis to describe the presence of ketones, a chemical produced when the body burns stored fats.


While the thought of indulging in high-fat foods can raise your mood and excite yourself for the upcoming change in your lifestyle, it is normal to ask yourself, "How many carbohydrates do I actually consume?"


For the body to successfully pass and stay in ketosis, you should aim for about 30 to 50 grams of carbs per day. Once your body gets used to reducing carbohydrates, you can reduce it to about 20 grams of net carbs per day, which is supposed the standard amount most people on a diet keeps.


There are specialists who claim that we do not need to think grams because unlike most diets, keto diets are limited to macro elements, not calories. People need to see food as medicine for the body. Take enough antioxidants, anti-inflammatory foods and lots of fruits and vegetables.


Nevertheless, you have to say "Farewell" to your favorite carbohydrates, such as bread, pasta, potatoes and especially sweets.

Author's Bio: 

Thriller Author | Craftsman | Entrepreneur | Recovering Neuroscientist | Shaves Head with a Safety Razor and Drinks Black Coffee | Love to write on new things.