It’s no secret that incorporating a Keto diet into your lifestyle can benefit fat loss. While a ketogenic diet is a very popular option for many people looking to lose weight, there are many misconceptions about incorporating this diet into your life. If you’re looking to reduce your carbohydrate intake and replace them with healthy fats, you can do that with a properly implemented keto-inspired diet. Below are some tips on incorporating a Keto-inspired diet that I have put together.
Reduce Your Carb Intake
To get the best results, you should try to reduce your carbohydrate intake by 40 percent. If you’re currently consuming 150 grams of carbs per day, you should aim to cut back to around 100 grams. However, this isn’t just about cutting out all carbs from your diet—you need to replace them with protein and healthy fats instead. It’s essential for weight loss and general health outcomes like heart disease prevention and diabetes control.
The best way to do this is by eating fibrous vegetables high in fiber and low in calories—such as broccoli or salad greens like romaine lettuce or spinach. It’s also important not to overdo it with these vegetables, though; some veggies, such as carrots, can be high in sugar content, so don’t go overboard with these types of foods either.
Eat Healthy Fats
To be successful on a keto diet, you must eat healthy fats. This includes saturated fats like butter, coconut oil, monounsaturated fats (olive oil), and unsaturated fatty acids (avocados).
On the other hand, unhealthy fats include trans-fatty acids found in processed foods and hydrogenated vegetable oils. The American Heart Association recommends limiting your intake of these types of fat to less than 10 percent of your total calories per day.
Increase Vegetable Consumption
The next step to incorporating a keto diet into your lifestyle is increasing your intake of vegetables. Grassy greens, leafy greens, and cruciferous veggies are all excellent vitamin C and fiber sources. Eating these vegetables can help you feel fuller throughout the day while also supporting healthy gut bacteria.
Vegetables contain fewer calories than other foods, so they’re great for those looking to lose weight or maintain their current weight by eating fewer calories without feeling deprived.
Get in Some Nutrition
Finding ketogenic meals can be hard to get into and maintain, especially if you’re new to them. If you’re not yet in the habit of cooking meals from scratch or don’t have a lot of time to cook every day, it may seem difficult for you to adapt your eating habits to stay on track with this way of eating. Fortunately, there are plenty of ways to incorporate more healthy fats into your diet without having to take an hour out of your day so you can prepare meals.
Here are some tips:
- When making sandwiches and burgers at home, use avocado instead of mayonnaise or butter as a spread. It will add flavor without as much fat content.
- Instead of frying up chicken wings or other meats in oil before baking them (which will increase their overall calorie count), try brushing olive oil on top. In contrast, they bake instead – it’ll still allow them enough time inside the oven, so they don’t dry out but save calories by removing needlessly added fat content from the bottom layer first.
Drink Water, Green Tea, and Coffee
- Drinking water is a necessary step in any diet. It helps you maintain your body weight and stimulate your metabolism, leading to faster weight loss. Drink at least 2 liters of water per day or more if it’s hot outside.
- Green Tea is high in antioxidants and can help boost metabolism. You can drink green tea unsweetened or sweetened with stevia (a natural sugar substitute).
- Coffee has many health benefits—it’s a good source of antioxidants, lowers blood pressure and cholesterol levels boosts energy levels, and may even protect against certain types of cancer! Be sure to limit yourself to two cups per day; too much caffeine can cause jitters or sleep problems.
If you’re looking to get healthy and lose weight without feeling hungry, a low-carb diet may be the way to go. By keeping your carbs and sugar intake low, you can lose weight easily without hunger pains. And while a high protein diet has been known to cause some health problems in the past, studies that have been done on keto diets show that eating a moderate amount of protein will only help you stay healthier long term.
