HOW TO START A KETO DIET
Just like a traffic light system, green is good to go. Amber or orange is sometimes (foods) and the red list contains foods considered
not to be keto-friendly. Using the lists when you begin a low carb diet makes it far easier to learn what foods are are low in carbs.
The lists also help with making keto meal plans, using the list for reference.
BEST FOODS TO EAT ON A KETO DIET
To stay in a state of ketosis it is recommended to stay under 20 grams of carbs per day. Choose from the Green List and try and include some variety into your meals. There is still a wide variety of foods to choose from.
- Healthy Fats. Eat healthy fat like coconut oil, butter, avocado, avocado oil.
- Protein. Red meat, chicken, fish, eggs.
- Non-starchy vegetable. Leafy green vegetables, cauliflower, asparagus, broccoli.
- Dairy. Full fat dairy such as cream, cheese, butter.
- Nuts and Seeds. Eat low carb nuts and seeds in moderation.
- Berries, low carb sweeteners, low carb condiments and spices.
WHAT ARE NET CARBS?
on your blood sugar, so basically we don’t calculate them into our daily carbohydrate count.
The lists also help with making keto meal plans, using the list for reference.
HOW DO I CALCULATE NET CARBS?
It is quite simply subtracting the fibre and sugar alcohols from the total carbohydrates. For us Aussies net carbs are calculated on all Australian nutritional panels.
- Unlike other carbohydrates fibre cannot be digested by the body and passes through the intestinal tract pretty much intact. This is why we do not calculate fibre into our diet.
- Sugar alcohols are sweeteners like xylitol and erythritol. Sugar alcohols taste sweet, and are either only partially digested or not at all.
To reach ketosis and stay there it is recommended to stay under 20-30g of net carbs. This can differ for some of us, so you can test and trial your limits. As a rule I personally just stick to under the 20g net carbs and maintain ketosis.
WHAT IS KETOSIS ?
Ketosis is a metabolic process where the liver produces chemicals called ketones. Ketone bodies travel to the brain and are then used as our main source of energy.
Our bodies have two sources of energy; glucose (sugar) and fat. When we eat a diet that is high in carbs our bodies default function is to burn the glucose as energy to fuel our body. Any excess glucose is then stored as fat, and we all know how that ends.
When we significantly reduce the amount of carbs in out diet our body will switch to burning fat for energy. Once our body makes the switch we are then in a state of ketosis.
What is the Keto Diet Important Links :
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