For those who are just starting to learn about nutrition and fitness, ketosis can be a little bit tricky. Ketones are very similar to glucose at rest, but they have a much lower rate of absorption. While in ketosis, the human body uses ketones produced internally by the liver as an alternative fuel source when glucose is rapidly depleted as an energy source. While ketone diets are used as a weight-loss method, recent studies show that ketones are more effective at promoting long-term weight control than low-carb diets (even low-calorie diets). This is because ketones can help maintain regular brain and physical functions and do so without the feeling of hunger or deprivation that low-carb diets can cause.
Although keto diets can be a great weight loss tool, this is not a foolproof strategy for everyone. People with certain medical conditions should not use keto diets. Before starting a keto diet, medical professionals advise patients to check with their physician first. This is because some keto diets, especially high protein and low carbohydrate diets, may pose a threat to health. Individuals with epilepsy, kidney disease, diabetes, hypoglycemia, and severely limiting thyroid function should exercise caution when starting any type of diet, especially a ketogenic diet.
The most popular type of keto diet menu allows you to choose three meals a day, where each meal can consist of one of five different kinds of foods. Dinner is the most easy to prepare and the least complicated to eat, consisting of a six-ounce cooked lean steak with vegetables and bread. Lunches are the easiest to prepare and eat, with options including four ounces of chicken salad with low-fat dressing, eight ounces of skim milk or yogurt, and a baked potato.
Snacks can include lean beef or chicken breast with one of the five different choices of crackers; four ounces of skim milk or yogurt; and a baked potato. Meals can be continued until late in the evening, making it easy to fit a healthy diet into your busy life. A good tip for snacks is to pair them with low-carb vegetables. One healthy fat that you can snack on is coconut oil, which provides you with the energy you need to keep going through the day.
Carbohydrates provide you with the bulk necessary for sustaining your energy throughout the day. Three large eggs, bacon, and a small handful of nuts or vegetables such as broccoli, celery, and green beans make up your breakfast. Snacks include a half-ounce serving of meat (meats, fish, and poultry), a handful of low-carb vegetables, and a small handful of dairy and/or cheese. You do not have to drink much water if at all to prevent thirst and to avoid any food or beverage stains. You can eat several small meals throughout the day.
As for the mid-afternoon and late-afternoon snack options, nuts are a great option, and you can have two to three ounces of skim milk or yogurt with a handful of almonds or peaches. For your mid-afternoon and late-afternoon meal choices, opt for lean meats such as chicken breast or tuna; your lunchtime will consist of one to two ounces of shrimp or other seafood; and you can have a salad with a half-ounce serving of low-carb veggies or a piece of whole-wheat bread with a little low-carb dressing. You can also have a cup of soup or another cooked vegetable. For your snacks throughout the day, you should consider taking a quarter-ounce serving of meat or seafood and adding a fresh dab of low-carb salsa to taste. And for desserts, do not forget your banana.
When it comes to your lunch and dinner, you will need to take a similar approach to your breakfast and snacks. In the morning, consider having a protein-rich granola cereal, a bowl of whole-wheat bread with some low-carb yogurt or fruit cream, and a glass of skim milk or other dairy products. At dinner, you might want to have a ham or turkey sandwich on whole-wheat bread with sliced bell peppers, onions, and perhaps some lettuce and tomato. The salad you choose for lunch could include romaine lettuce, chopped zucchini, cucumber, and/or broccoli; and/or, you can have a salad with a cherry tomato and/or cucumber. For your dinner snacks, you may want to have a raw potato or sweet potato in some moderate portions.
For your keto lunch and dinner, the recommended food is something that contains at least five grams of protein per serving. Generally, this means that you can have one serving of fish, steak, or chicken; one ounce of nuts; and one ounce of nuts or seeds. For a dairy-free lunch, you can include one ounce of cottage cheese; one ounce of unsweetened coconut milk; one tablespoon of milk cream; and one ounce of yogurt or other low-fat dairy products. The dieter might also be able to add a handful of vegetables to the dinner, such as broccoli, cauliflower, eggplant, or bell pepper. These are great options for those who love pasta but cannot eat a huge pasta salad.