Omega 3 fatty fish is a great source of fats, protein and has no carbs at all. Moving ahead, there are a lot of things that can be tried in lunch, on the first day. We generally tend to consume rice, potatoes, sweet corn, peas in lunch which are high in starch and carbs which are against the rule of Keto. Keto rejects all the foods which contain starch in them. Lunch is a vital meal of the day as the body builds it up on it and it needs to be taken effectively and efficiently in order to not feel hungry until the evening and also stay energetic. If at all hunger attacks again, it can be compensated by having some nuts or fried broccoli.
KETO MADE EASY PDF FULL
This would help the person stay energetic and full for the 1 st half and he would not require any snacks in between the breakfast and lunch. It can be accompanied by little amounts of coffee and tea made in full fat milk in the initial days. The salad dressings could have slices and pieces of asparagus, cabbage, cucumber, beans, and tomatoes with toppings of olive, spinach.Ī total of one ounce (28 grams) of cashew, peanuts, almonds, flax seeds, chia seeds and walnuts can also be taken. If the person is vegan or is allergic to eggs, he can have avocado salad or starch less vegetable salad cooked in any cooking oil / vegetable oils. Thankfully eggs are Keto friendly as they have high fats and protein rich content in the yolk and egg white and very less or negligible carbs in them.Įggs can either be consumed in the form of omelets, egg salad with extra virgin olive oil dressing or just scrambled eggs with some butter/cheese. Egg is a very common breakfast people generally have. One should aim to eat a satisfying and full breakfast in order to stay energetic for the morning and should try not to feel hungry very often.
Here is a detailed description of what can be consumed on the first day of the Keto diet. While there are a lot of options available as to what to eat and what not to eat on the first day of a Keto diet, such as fish, meat, cheese, berries, nuts etc. There is a lot of information available about the beginner’s Keto diet but it generally causes confusion in the beginner’s as they tend to eat a lot in excitement and thus lose the essence of Keto on the very first day which is having a balanced diet. Make sure you take a little more salt than the usual quantity in the first few days to help your body adjust with the new changes caused by Keto flu and develop ketone acids. You should also keep in control the salt level of the body which helps the body to stay at optimum temperatures and function properly without problems like headache, anxiety, frequent hunger attacks etc. The rule which follows this is to stay hydrated, try to drink as much as water you can because the body tends to lose a lot of water molecules when it goes on ketosis and consuming more and more water would be beneficial/ The basic rule of Keto is to eat high fats adequate protein and low carb until you finally reach the point of satiety. Ketogenic diet gives the best results when followed strictly without skipping meals and following the rule of high fats and low carbs. An ideal Keto diet is based on this proportion: 70% Fat Rich Foods, 20-25% amount of protein rich food and less than 50 gram of carbs, ideally below 20 grams, i.e. It can be tough for beginners to strictly follow Keto in the initial days but in the long term, iit becomes a habit.
The goal of Keto is to help the body attain Ketosis wherein it will start using fats as the primary source of energy instead of carbohydrates. Keto is basically a high fat, enough protein and low carb diet. Inculcating the Keto diet in your lifestyle would lead to overall body fitness and proper health. Research and studies show that the Keto diet is also capable of curing some rare kinds of cancers in the long term. Keto was originally introduced in the 1900’s for the treatment of type 2 diabetes and ever since then it has been effective in curing deadly diseases such as epilepsy, autism, PCOS etc. Keto is a popular diet choice amongst today’s generation because they generally suffer from many kinds of small and big health related issues due to their lifestyle and food habits. Keto has innumerous health benefits, it will not only help you with fat loss but also it also cures a lot of kidney diseases, heart diseases, brain disorders and reduces the risk factors related to many other common ailments.
Keto, if followed properly even for a short term, can bring about great changes in your life.
Congratulations on taking up the Keto Diet.
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