The Improved Keto Nutrition Plan: The Ultimate Guide to Weight Loss

Have you been thinking about making some changes to your diet, but unsure of what the best option is? If so, we’ve got just the thing!

The ketogenic diet has been shown to increase fat loss and decreases hunger. This year, health experts and celebrities alike have started following this new weight loss plan.

Keto is a low carb, high fat diet that has been shown to be more effective than other diets. It's also sustainable because it's not restrictive or difficult to maintain.

Finally, there are many benefits of starting this plan such as increased metabolism and increased energy levels. Now that you know how great keto can be for you, check out these tips on how you can start today!

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What is the Ketogenic Diet?

Keto is short for the ketogenic diet, which is a type of low-carb, high-fat diet that helps people lose weight. Ketosis is the metabolic state that happens when your body burns fat instead of carbohydrates for energy.

The ketogenic diet is a strict way of eating that limits carb intake to less than 50 grams per day, and it's often called a high-fat, low-carb diet.

This means you'll be eating foods high in fat and protein while limiting your carbs to the point where your body reaches ketosis.

It can be a tough adjustment to make at first because it's not sustainable in the long term due to its restrictive nature. However, people who want to lose weight will see results fast.

The ketogenic diet has been shown to increase fat loss and decrease hunger by putting your body into ketosis. You can learn more about how this type of low-carb diet works here!

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What Does the Keto Diet Do?

Keto is a low-carb diet that focuses on creating ketones in the body. It's called “keto” because you enter a state of ketosis where your body begins to break down fat for energy instead of carbs.

The goal is to eat foods with less than 20 grams of carbs per day.

Keto can be used as a weight loss plan, but it's also been shown to help people control their blood sugar levels and reduce inflammation.

It may even protect your brain from neurodegenerative diseases like Alzheimer's, Parkinson's, and Lou Gehrig’s disease.

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How to Start Keto Today

A ketogenic diet is a low carb, high fat diet. If you want to start keto today, here are some tips to help get you started:

Find a food journal and track what you're currently eating. This will help you see what carbs and fats you're consuming on a daily basis.

Start slowly by removing all grains, sugars, and starchy vegetables from your meals.

Stock up on healthy fats like avocado and coconut oil. You can use these fats in cooking or add them to your salads for lunch.

Include lots of fresh vegetables in your diet such as kale, spinach, sautéed zucchini, etc.

Add MCT oil to your coffee for an extra energy boost!

When to Eat on the Keto Diet vs. when not to eat

The ketogenic diet is made up of 75% fat, 20% protein, and 5% carbs. While it's difficult to calculate the percentage of your macronutrients because you can eat different amounts of food each day, this breakdown gives you an idea of how many grams of fat, protein, and carbs are in one day.

It's important to know the difference between when you're allowed to eat on the ketogenic diet vs. when you're not. If you're just starting out with keto, these tips will help!

Don't forget that there are times where it's best not to eat. For example, if you have a stomach bug or food poisoning—the last thing you need is more food! But don't worry! If this happens your body will go into ketosis very quickly as it uses the stored fats for energy.

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What you can and can't eat on keto (The Ultimate Guide!)

One of the best ways to start keto is to make sure you're eating the right foods. And what you can't eat on keto is just as important as what you can.

The ketogenic diet consists of high fat, moderate protein, and low carbohydrate foods. On this diet, you'll be able to eat all your favorite foods—as long as they align with the list of "keto-friendly" food!

For example, a serving of a dairy product will be a portion that's about the size of a deck of cards. You'll also need to limit your daily fruit intake to one piece or two servings per day.

In addition to these guidelines, here are some other helpful tips for being successful on keto:

- Get plenty of sleep. Sleep deprivation makes it hard for you to feel full and maintain energy levels throughout the day.

- Take advantage of social support from friends and family who are on keto too. They can help motivate you and also offer some cooking ideas!

- Be flexible with your meals on weekends if possible. If not, try scaling back a little bit instead of going 100% off plan

Foods allowed on keto

The first step to starting the keto diet is knowing which foods you can eat on keto.

One of the best parts about this diet is that it's focused on eating real, whole foods. This means that you're able to eat lots of different types of food, but what exactly are safe?

For instance, any vegetables are allowed as long as they are not high in carbs. You can also have low-carb fruits like berries or avocado on your keto diet. And meats, eggs, dairy products, nuts and seeds are all okay on keto as well!

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Foods NOT allowed or discouraged on keto

A ketogenic diet restricts carbohydrates to 50 grams or less per day. On this diet, vegetables are unlimited but fruits, grains, and sugars are not allowed (or discouraged).

Starchy vegetables like potatoes, carrots, corn, squash and peas are not allowed on this diet.

If you're following this type of diet plan, there are some foods you'll want to avoid or limit. For example:

- Grains, gluten and sugar

- Dairy

- Fruit

- Beans and legumes

- Alcohol

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