We use carbohydrates as fuel to provide energy for the brain and body. That requires grains such as rice, oats, and wheat. But eating too many carbs may also come with an insulin spike and other adverse health issues that are harmful to weight gain and diabetics.
So, that’s when keto comes in. A study showed obese patients lost an average of 33 pounds in 24 weeks.
You want to lose fat but don’t know the general rules of keto diet. Read on to learn the five basic rules for keto.
What Is Ketosis?
Ketosis is a metabolic state when your blood has a high level of ketones. When that happens, your body uses fat to burn energy. You’ll have to cut out carbs and increase protein and fat intake to achieve this.
But isn’t fat unhealthy?
Well, not quite. There are lots of different types of fats out there. The healthiest ones will be monounsaturated and polyunsaturated fats.
Your body is a factory that relies on carbs and fat for fuel. The fat is stored as emergency fuel while carbs are the primary. When you run out of carbs, your body begins to break down fat and burn it.
So, your body needs at least one type of fuel to burn. If you aim to lose fat, eat more fats and cut out the carbs. This is an excellent example of keto for beginners.
1. Main Rules for Keto Diet: Consume High Protein and Fat
As a basic rule for a keto diet plan, eating foods high in protein and fat is ideal. Beef, eggs, fish, and chicken thighs are great examples of high protein and fat. When you eat them, you will fuel your muscles with protein, and your body will burn fat simultaneously.
For other food choices, avocados and nuts like almonds are excellent. You can also bring in dairy products like milk and cheese.
2. Green Vegetables
Along with meats, dairy, and other fatty foods, green leafy vegetables are excellent keto diet foods. These leafy vegetables include spinach, cabbage, kale, and broccoli. They are generally low in carbs and high in minerals and vitamins.
Combine those vegetables with your meat, and you pack a good source of protein, fats, and minerals with a low carb count.
3. No Carbs or Sugar
Having low to no carbs or sugar is part of the rules for keto diet. That means no bread, rice, fruits, and junk foods like candy and chips.
You read that correctly. No fruits. They are natural and great for vitamins, but they also contain sugar. You’ll have to go for other options when snacking – like nuts and almonds.
But if you can’t help it and need to buy pre-made snacks, websites like geniusgourmet.com have some good keto-friendly options.
4. Drink Lots of Water and Increase Salt Intake
It may sound counterintuitive, but you lose a lot of salt and water when you cut out carbs. To compensate, add more salt into your cooking so you can retain water and energy for your body. This is another great rule for a keto diet.
5. Cook at Home More and Keep It Simple
When you cook at home, you know exactly what ingredients you’re putting in your meals. It can also help track how many calories you’re consuming if you’re looking to follow it.
It is also good to keep it simple. There’s no need to bake keto goods and fancy keto confections. Keeping your foods simple makes it easier for your body as you’re staying away from processed items and going for raw materials.
Here are the five basic rules for keto diet. Eat more proteins, fats, and green vegetables. Cut out carbs and sugar, and increase water and salt intake.
Also, cooking at home and making the foods simple will make it easier for you since you can track what’s going into your body. If you find these tips on keto helpful, check out our other valuable blogs.