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There has been a lot of talk about this new “Keto” diet, which claims to help dieters start losing body fat in as little as 10 days.
How does Keto work?
The “Keto” diet is a low or no carbohydrate diet that forces the body into a state of ketosis. Fatty foods make up the majority of this diet.
Ketosis is caused when low carbohydrate levels cause blood sugar levels to drop, the body begins breaking down fat to use it as energy.
What is Keto-Flu?
Because of this blood sugar drop, many people on Keto experience what is called “Keto Flu,” where the absence of carbohydrates and the low blood sugar levels can leave you feeling sick or, as some dieters put it, “out of energy.”
So the term “Keto Flu” describes the fatigue and sluggishness caused by a decrease in blood sugar. This feeling can last for the first 14 days or so after starting Ketosis.
What rules should I follow to maintain the state of Ketosis on a Keto diet?
Avoid sugar and carbs
If you are following a Keto diet based on a 2,000 calorie per day intake, you should avoid sugars. This includes sweeteners, most fruits, and foods with added or natural sugars. Also avoid carbohydrates. Most foods have some amount, so the key is to find those foods that have little to no carbohydrates.
You need to avoid sugar and carbs to keep your glucose level down, which keeps your body in a state of Ketosis.
Guidelines for rationing your daily calories
For your keto plan, you should go for:
10% of your calorie intake should be proteins.
10% or less of your calories should come from carbs, including carbs present in vegetables. Remember, when it comes to carbs, less is more!
80% of your calories should come from items high in fats, such as nuts.
“Keto Friendly” foods :
Some examples of Keto friendly foods in the following categories are:
Meat is a great source of protein:
- Lamb chops
- Poultry (dark meat)
- Pork belly
- Fatty steaks
Non-Meat alternatives include:
- Natural cheeses
- Unsweetened, whole milk
- Plain Greek yogurt
Your daily intake of carbs should be minimal. Some low-carb veggies include:
- Green Beans
Foods that are high in fat should make up 80% of your daily calories, including the fats contained in the proteins and carbs consumed.
Some examples of Keto Friendly foods high in fat are:
- Oils with high fat content (avocado, chia)
Substitutes in a Keto diet
Finding Keto alternatives can be a challenging aspect of the Keto Diet because carbs are present in many foods that we are accustomed to eating. Substituting and switching away from foods we are used to eating, such as bread and fruits, is key.
Instead of white or wheat bread, you could eat bread made with hemp flour. Choose pastas made from lentils, hemp, or even cauliflower. Some creative snackers will even create flatbreads out of fried cheese.
What are some snacks I can eat when on a Keto Diet?
Snacking can be fun and easy when on a keto diet, some ideas include:
Veggies with nut butter
Peanut butter isn’t the only game in town, many other butters that are high in fats and low in carbs are available. Hemp butter, almond butter, or coconut spread with chia are all viable options. Use these on veggies such as celery, zucchini, or carrot sticks.
Freeze-dried veggies, such as our organic peas, are a good option since the freeze-drying process removes most of the water from the peas. This gives them the perfect crunch to make them a tasty snack, and they still retain almost all vitamins and fiber present in fresh peas.
Chia and hemp snacks
You can go with chia porridge, toasted hemp, or try out our dark chocolate chia or dark chocolate hemp snacks. These seeds are covered in a rich, dark chocolate making them the perfect low-sugar sweet snack.
You can roast it, dry it, grill it. Using high-fat oils is key when cooking. Add some Buffalo Hot Sauce to some fried Cauliflower and you got yourself an appetizer!
Veggies with guacamole
Simply replace tortilla chips, pita, and pretzels with carrot sticks or zucchini sticks and enjoy!
These are high in fat, and great for snacks!
- Sunflower seeds (in trail mixes, as a salad topper)
- Hemp hearts
- Cacao nibs
Now you have a good idea of what a Keto diet is and how to substitute for Keto foods. Enjoy, and don’t hesitate to send us your feedback and Keto recipes @natierrasuperfoods!