by Healthoria.com – Want to give the ketogenic diet a try, but not sure how to eat Keto or where to start? There are some pretty important rules separating Keto from most low carb diets.
Rule 1: Eat less than 20 grams of carbs per day
Rule 2: At least 70% of your calories should come from approved fat sources
Most people have tried low carb diets, but not many will have tried a high fat diet. Here’s why high fat diets are so effective, what you should eat everyday, and some meal examples while on Keto.
How To Eat Keto
The primary goal of the Ketogenic diet is to get your body into a state of ketosis. This is where your body switches from using energy from food (carbohydrates) and will instead break down body fat to use as a primary energy source.
When body fat is broken down, keytones are produced that your body can utilize as energy instead of glucose.
How do you get into ketosis?
Everybody has a carb threshold where your body isn’t getting enough energy from food and the process of ketosis begins. For most people the carb threshold is around 20 net carbs per day.
So, if you eat less than 20 grams of carbs per day your body will begin to break down body fat at an accelerated rate.
What’s different about Keto, compared to other low carb diets, is you’re required to eat food very high in fat while on the ketogenic diet. This will provide much needed energy in place of carbs, help curb your appetite, and influence your body to continue breaking down body fat.
This is what your daily calories should look like on Keto:
Fat = 70%
Protein = 20%
Carbs = 10%
Example Keto Fat Sources (70% daily of calories)
Extra Virgin Olive Oil
Example Keto Protein Sources (20 % daily of calories)
Plain Greek Yogurt
See Also: Full list of ketogenic foods
Example Keto Carb Sources (10% daily of calories)
Keto Meal Examples
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