The Keto Diet: 10 Healthy Eating Chapters - стр. 2

Weight regains is extremely common on the keto diet because most people cannot maintain this diet for long periods of time, and after reintroducing carbs, people often see an increase in weight and a decrease in keto diet results.

Here's what you should avoid on the keto diet – foods that are high in carbohydrates, both sweet and starchy.

Foods to stay away from include:

Bread, tortillas, muffins, bagels, pancakes

Pasta and rice

Cereal

Cakes, cookies, and other pastries

Sugar and anything made with sugar

Most fruits and fruit juices

Also, avoid or limit highly processed foods and instead fill your diet with our recommended keto-friendly options.

Tips before you start your meal plan:

1. Calculate your calories and adjust your plan

Calories are something you need to consider on a ketogenic diet. While some people can get away with the "eat full" philosophy, it doesn't work for most people. There are plenty of hormone, endocrine and deficiency issues that we still need to take into account.

Adjust the plan to suit your needs. This meal plan averages 1,538 calories, 120 g of fat, 24 g of net carbs and 83 g of protein for 2 weeks. If this differs from your macros, consider adjusting the plan to fit your needs.

To increase caloric intake. If you need to increase your fat intake on the plan, add extra butter, cream, cheese, or cream cheese to your recipes; or have coffee and cream at your first meal. If you need to increase the amount of protein, simply increase the amount of lean meat that is added to the recipe.

To reduce calories. If you need to reduce your fat intake, remove butter, cream, cheese or cream cheese from the plan. Similarly, if you need to reduce your protein intake in the plan, remove some lean meat added to the recipes.

2. Prepare ahead of time.

Be prepared, make sure you eat what you need to be full, and make sure you are satisfied with what you eat. If you have to force yourself to eat something, it won't work out in the end. This is just a guide on how you can eat on a ketogenic diet, so you can change what you eat!

Set a start date. Be realistic with yourself and set a date when you want to start. Be sure to have your shopping ready to start so there are no missed ingredients or surprises. Promise yourself to follow the plan completely and stick to the start date you set.

Get your refrigerator and pantry in order. When temptation comes up every time you open the cupboard, you may find it difficult to stick to your newfound dietary preferences. Ketosis is a process that happens in your body. You can't just break your diet. If you do, it can stall progress for up to a week before your body goes back into ketosis and starts burning fat again.

If possible, remove all high-carbohydrate foods and tempting meals from your kitchen to stay on track. You will likely need to buy some new keto ingredients for the plan, so be sure to read ahead and stock your refrigerator as needed.

3. Understanding Keto Flu.

Keto flu is a combination of symptoms that occur when you first switch to a low-carb diet. You may experience dizziness, headaches, fatigue, cramps, nausea, or fatigue for a few days after starting a keto diet. Don't worry, this is normal and can be dealt with.