What are the rules to be followed during ketosis?

Rules to be followed during ketosis

In the previous article [Link Here] we have discussed some benefits of being under ketosis. We have also known that ketosis is not safe and may develop adverse effects in our body if not planned properly.

In this article, let us discuss the rules that we should follow during ketosis. In many cases, it has been found that though many of us make a scientific plan for a perfect keto diet but due to not properly following the rules of ketosis we don’t get the desired results. Even if rules are not followed properly, keto diets may develop adverse effects in your body.

Every diet has rules. The Ketogenic diet is no different. Of course, it would be great if we might consume food no matter what we would like, at any time when we like but still lose excess weight. But that’s probably not going to happen. To make the Keto diet plan work for you, you should follow a few simple rules.

Verify the instructions for carb counts along with the “per serving” measurements on pre-packaged foodstuff. It ought to contain 2 grams or less for meat and dairy products and 5 grams or less for vegetables.

Prefer the following foods when you are hungry. Once hunger dwindles, stop eating.

Grass-fed meats such as beef, pork, veal, lamb, wild game, processed meats like sausage or that is having high fat and protein and low carb, are ideal. Read the label and approvals to ensure there aren’t any added sugars or honey.

Prefer poultry such as chicken, turkey, quail, duck, Cornish hen, or pheasant. Add Skin-on to the fat content.

Get fish, seafood, and shellfish. Choose fresh and wild-caught. Canned fish should be free of added sugar. Do not bread or batter when preparing.

Eggs will become a staple in your keto diet plan. Various ways to prepare ideal egg meals are deviled, fried, hard-boiled, omelets, poached, or scrambled.

Have one or two cups of salad greens every day. Eating one cup of fibrous vegetables is ideal.

Salad greens include:

• cabbage
• chives
• all varieties of greens
• lettuces
• parsley
• spinach
• radishes

Fibrous vegetables include:

• Alfalfa and bean sprouts
• Asparagus
• Bamboo shoots
• Bell pepper
• Bok Choy
• Black beans
• Broccoli
• Brussel sprouts
• Cauliflower
• Celery
• Chard
• Cucumber
• Green beans
• Jicama
• Mushrooms
• Okra
• Radishes
• Rhubarb
• Rutabaga
• Snow peas
• Sugar snap peas
• Tomatoes
• Turnip
• Wax beans
• Water chestnuts
• Zucchini

EAT THESE FOODS IN LIMITED QUANTITIES:

Cheese – maximum 4 ounces a day. Types of cheese include hard, aged like Swiss and cheddar, Brie, mozzarella, Gruyere, cream cheese, and goat cheese. Avoid processed cheeses. Carbohydrate count ought to be less than 1 gram per serving.

Dairy Cream –maximum 4 tablespoons a day. This may include heavy and light cream and sour cream. Do not use half- &-half or milk.

Mayonnaise – as low as possible-carb brands. Read the label for the carb count.

Fatty vegetables like olives and avocados should be restricted. Olives – serve up to 7 per day. Avocados – up to 1/2 an avocado per day.

Condiments may include lemon or lime juice, a small amount of ketchup, and soy sauce.

Pickles – restrict to 2 servings a day. Dill or sugar-free is best.

Snacks and miscellaneous foods including ham, pepperoni slices, deviled eggs, beef, or turkey spread with cream cheese, pork rinds, almond, macadamia, or other nuts in a small amount, coconut butter.

Unsweetened tea, unsweetened decaf coffee, herbal tea, water, flavored water (unsweetened), almond milk, coconut milk can be consumed as drinks.

Commercial spices generally contain sugar so check the labels and restrict the amount you use when possible. Many spices have carbs as well. Choose basil, black pepper, cayenne pepper, chili pepper, seeds, cilantro, coriander, ground cloves, cinnamon, cumin seeds, dill, ginger, mustard seeds, parsley, rosemary, peppermint, sage, thyme and turmeric, oregano.

CHOOSE GOOD FATS AND OILS

Almost all kinds of oil, butter, and cream can be used in cooking including

• Beef tallow
• Organic butter
• Chicken fat
• Ghee
• Lard
• Olive oil
• Coconut oil
• Red palm oil

Avocado oil, almond oil, macadamia oil, mayonnaise, and most nut oils can be used For salad dressings.

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Tips for Sticking to Keto Diet Plan

Just imagine you have been following the Keto diet plan for a while when suddenly you find it hard to stick to the rules. You want to add some carbs. Or you are tired of the same old meals. Or maybe you aren’t getting any support from those around you.

HERE ARE SOME TIPS TO HELP YOU STICK TO THE DIET.

• Get support from online groups and forums where others are following the same diet. Encourage your friends and family to join you on the ketogenic diet.
• Focus on the good things. Focus on what you have already achieved. Do you feel more energetic? Has your sleep improved? How do you feel compared to before and after you started the Keto diet?
• Get back on if you fall off. If you do slip and eat a slice of cake or drink a beer, don’t give up. It’s unrealistic to expect that you won’t fall for temptation occasionally. The point is to get right back to choosing healthy choices. Remember that when you eat a certain amount of carbs your body comes out of ketosis. This means it will take you a couple of days to get back into it.
• Be prepared. Collect necessary books and the foods that you need before you begin the diet. Clean out your pantry of all the things you shouldn’t be eating so you are less likely to be tempted.
• Set up an accountability system. Get someone to hold you accountable to get stuck to the keto diet plan.
• Adding Exercise. After the first month, it will be ideal to add a high-intensity exercise program like a fast walk. Adding weight training once a week also helps in fat burning.
• When exercising, you may need to change your Keto diet to a targeted or cyclical plan. The cyclical ketogenic diet means adding a carb-load on the weekends and following a normal Keto diet during the week. A targeted keto diet plan means eating a few extra carbs before you work out.
• Be patient and don’t cheat. It takes time for your body to begin burning fat and to get into ketosis. Stick to it and be consistent with it. Don’t weigh yourself every day. Weight varies between 2 and 4 pounds every day due to water intake and absorption.
• Track your progress and eating habits. Use a written journal, electronic notepad, or a mobile phone app. Measure and write down what you eat. Keep track of calories, fat, protein, and carbohydrate intake.

As you can see, you aren’t alone in this journey. You can get support in many ways when you feel like stopping. Being patient and consistent with the plan is the first step. It gets easier and the more support and accountability you have, the more likely you’ll stick it out.

MEASURING PROGRESS AND YOUR RESULTS

No doubt, one of the most motivational things about losing weight is being able to see and measure your results. Just look in the mirror and see a leaner you and your clothes are getting looser.

Can you imagine how great that feels? Those are great feelings to be sure. But, you need to measure your progress truly and correctly to get the reassurance you need that the Keto diet is working. There are different ways to monitor your success on this keto diet plan.

FINALLY THE CHOICE IS YOURS

The fact is millions of people have successfully used a type of low carb diet including the ketogenic diet as a way to lose weight. It’s a popular way to lose weight since it is highly effective. It uses the body’s natural fat-burning ability to burn fat without leaving you hungry, experiencing cravings, or suffering from the negative effects of too few calories.

Final Questions that you must ask yourself -

Will the keto diet plan work for you?

That depends on the plan and the rules to be followed during ketosis

Is the fast weight loss worth giving up your favorite carbs for?

Decide yourself, if you are mentally prepared and serious about losing weight safely you must.

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