Here’s a step-by-step guide for beginners starting a keto diet:
Step 1: Understand the Basics
– **What is Keto?**: The ketogenic diet is a high-fat, low-carb diet that aims to put your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates.
– **Macronutrient Breakdown**: Generally, the ratio is about:
– 70-75% fats
– 20-25% protein
– 5-10% carbohydrates (typically under 20-50 grams of net carbs per day)
### Step 2: Educate Yourself on Allowed Foods
– **Fats**: Avocado oil, olive oil, butter, coconut oil, and fatty cuts of meat.
– **Proteins**: Meat, poultry, fish, eggs, and low-carb dairy (cheese, cream).
– **Vegetables**: Leafy greens (spinach, kale), broccoli, cauliflower, zucchini, and bell peppers.
– **Snacks**: Nuts, seeds, and full-fat dairy.
– **Avoid**: Sugary foods, grains, starchy vegetables (potatoes, corn), and most fruits.
Step 3: Meal Planning
– **Create a Weekly Menu**: Plan your meals around allowed foods. Consider breakfast, lunch, dinner, and snacks.
– **Sample Meal Ideas**:
– **Breakfast**: Scrambled eggs with spinach and cheese.
– **Lunch**: Chicken salad with olive oil dressing and avocado.
– **Dinner**: Grilled salmon with asparagus cooked in butter.
– **Snacks**: Celery with cream cheese or a handful of nuts.
Step 4: Grocery Shopping
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