Any of the diet processes aim to decrease the weight of a person. In fact, an effective diet promotes a healthy life for a long time. To my observation, we are now more conscious about our journey towards a healthy life. We know that the food habits of a person are diverse in the context of our geography, location, culture, etc. However, the keto diet is one of the universal food habits that we can follow towards becoming a healthy life.
What is the Keto diet?
Keto diet provokes our metabolic system in a systematic way to burn the body fat and sugar gradually. Generally, food choice is a vital factor in maintaining such a diet process. We should choose our daily food in a balanced way so that our body might consume less carb and sugar from the available sources of food. Of course, this process is not a very tough job yet to all.
Food choices for the Keto diet
Food choices over the available food sources around us and keeping the balance of macronutrients with that food are the right way to consume food in the next level. Therefore, how it could be possible in the easiest way to form a keto diet. A well-structured food diet can be a keto diet in our daily life. To maintain such a diet, we have to select various food sources for fiber vegetables as much as possible, moderate protein (plant-based protein better than animal protein), and fewer carbs. But not that plant-based protein is good for a keto diet except few plants of legume groups such as peanuts, lentils, etc. Therefore, we have to be very careful to select a plant-based protein in this diet.
Overall, our daily calorie intake should come from healthy fats (vegetable fat mostly). Here are some tips we can follow independently based on the keto diet principles. As beginners, the following pathways might be ideal steps-
Cut carbs by eating more vegetables
Towards achieving ketosis, we need to decrease carb, but zero carbs are very bad for keeping good health. The literature says that the daily intake of carb could be about 50 grams depending on the age and weight of a person. We should follow to intake of plenty of vegetables and fruits while cutting down daily carb from different food sources. Therefore, we would be ensuring our body with enough minerals and vitamins. Also, we can fill-up our first condition regarding the fiber necessity of the body towards the keto diet.
Here are some tips for a keto diet. And, the food choice could be from widely available vegetables and fruits like broccoli, asparagus, mushrooms, spinach, bean, kale, soybean, seasonal fruits (except few fruits like berries, avocado !), etc. Low carb-based food such as pasta or noodles can be a combination of these vegetables and fruits. This combined meal is more nutrient-dense than any other single type of food dish.
Optimize healthy fats
One condition of the keto diet is to replace carbs with a healthy fat. This fat is mainly the source of calories that we need to take daily. Here it is important that we have to choose healthy fat very carefully for the keto diet. For instance, we may select healthy fats from quality plant and animal sources like olive oil, coconut oil, olive oil, fish, egg, cheese, etc. But we cannot take plenty of healthy fats between meals if we are hungry.
Stressful life is very harmful towards achieving a healthy life even we are taking healthy food. Based on the many scientific information, stress increases our body sugar level, bad cholesterol, high blood pressure, or lots of complexities in the body. Therefore, we should balance spending time between our personal life and professional life. Moreover, a keto diet must include enough sleep, about 30 minutes of regular exercise, or any other meditation process for relaxation. Enough sleep should be around 7 hours an everyday night.
Weight loss can be one of the major goals of the keto diet. Therefore, we can get support for that from increasing exercise gradually. Even food consumption for the keto diet sometimes becomes unbalanced or its up-taking is high in the body. On that account, regular exercise can be very helpful to stay on track to be successful. We need this process on a regular basis to avoid high deposit levels of glucose and fat in the body. One more thing, we can move to walk daily as much as possible to minimize another exercise or its intensity.
Keep protein intake
To maintain our liver function, we need amino acids that come from protein. A keto diet indicates that we must take enough protein from quality food sources. Red blood cells and kidneys cannot get fuel for their continuous function because they cannot use fatty acids or ketones. But regular exercise can make muscle mass alongside our protein intake.
Boosting water intake
It says that water is the sole nutrient of the body. It is crucially supportive for every metabolism and function of the body. Moreover, the intake of high water is an essential factor to make the keto diet successful. There is a piece of evidence that during the keto diet we observe some symptoms of a person, such as dizziness, cravings, or constipation. Therefore, enough drinking water can help us to get rid of these symptoms. Drinking water gives us electrolytes instantly to recover the body’s functions smoothly. Adding a small amount of salt to the water can make you feel better after having exercises. In general, a minimum of 8 glasses of water is good for health every day. But this quantity may be up depending on hot weather or enough exercise.
Uphold social life!
Always taking food at home cannot be a great solution to the keto diet. We have to be smart everywhere considering the place, time, and whom we are taking food with. For instance, we can take some food to a different place with friends and relatives so that food attractivity can be sustained through maintaining the keto diet. We may ask for different food options at restaurants and guide them to prepare a diet as you choose best. Also, small dish parties like BBQ with salad recipe could be a solution for sometimes when a keto diet process is got monotonous to someone.
Finally, I think a keto diet chart is very essential if we really want to move towards a healthy life. The above discussion can be useful principles to prepare such a chart and starting implementation of this immediately. But we should revisit the chart periodically and adjust it with our individual lifestyle.