A keto diet is a low-carb, high-fat diet that is beneficial for those looking to lose weight and improve their health. The diet forces your body to burn fat, rather than carbs, for energy. This makes it a great option for those who are looking to lose weight, as well as those who are looking to improve their overall health. There are many benefits to a keto diet, including weight loss, improved mental clarity, and more.
How does a keto diet work?
A keto diet is a very low carbohydrate, high-fat diet. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When you’re in ketosis, your body is burning fat for energy, rather than carbohydrates. This way of eating is often called “fat adapted” or “keto-adapted”.
Some people follow a keto diet in order to lose weight quickly, but it can also be used as a long-term healthy eating plan. The key to success on a keto diet is to get the right ratio of macronutrients. This means eating the right amount of fat, protein, and carbs.
Getting the right ratio can be difficult, which is why many people choose meal plan delivery options for their keto lunch. This will help you determine the perfect amount of each nutrient for your individual needs.
A typical day of eating on a keto diet might look like this:
- Breakfast: 3 eggs, cooked in butter, with spinach and cheese
- Lunch: A big green salad with olive oil, grilled chicken, avocado, and cheese
- Dinner: Fish cooked in olive oil, with a side of broccoli and cheese
- Snacks: Full-fat yogurt, nuts, and seeds, hard-boiled eggs
As you can see, a keto diet is high in fat, moderate in protein, and very low in carbs. This ratio is often referred to as the “keto ratio” and looks like this:
- Fat: 70-80%
- Protein: 20-25%
- Carbs: 5-10%
To stay in ketosis, you need to keep your carb intake at 5% or less of your total daily calories. This means that if you’re eating 2,000 calories per day, you can only have 100 of them come from carbs.
For some people, this is easy to do. But for others, it can be challenging, especially if you’re used to eating a lot of bread, pasta, and other high-carb foods.
Here are some tips to help you stick to a keto diet:
- Plan your meals in advance. This will help you make sure you’re getting the right ratio of nutrients.
- Avoid eating out. Restaurants often use hidden carbs in their food, which can kick you out of ketosis.
- Keep your kitchen stocked with healthy keto-friendly foods. This will make it easier to stay on track.
- Avoid sugary drinks. This includes fruit juice, sports drinks, and soda. Stick to water, unsweetened coffee, and tea.
- Don’t be afraid to experiment. There are many delicious keto-friendly recipes out there. Try new things and find what you like.
The bottom line
The keto diet can be a great way to lose weight, increase energy levels and improve your overall health. Just make sure you’re getting the right ratio of macronutrients and keeping your carb intake low. However, if you don’t have enough time to prepare your meals, you can opt for food meal delivery options. All you have to do is tell them you keto plan or choose from a pre-made keto diet menu provided by your meal delivery company.