Guide To Healthy Keto Diet and What To Eat | health guideline 360

 

In this article, you will learn about the healthy Keto Diet and intermittent fasting. The first step is to know that it's better to eat as much as you can during breakfast. Take your first meal when you feel hungry, and it also depends on what you eat last night.

This article will mention the foods that will keep you full for longer, The focus is on this step because many people struggle with it. Even if you're not hungry, avoid eating because if you make a mistake here, it won't work, you won't lose weight, results won't come because your body might not have started burning fat yet, and eating again will keep insulin levels high. Elevated insulin drops blood glucose levels, and since the body was running on glucose rather than ketones, hunger strikes again after one and a half to two hours, which reinforces what you ate last night.

How To Take The Body Into Ketosis?

So, as explained in this article, if you consume the foods mentioned, you will achieve similar results, and during fasting, you will be able to extend your fasting period for a longer duration.
This plan includes only two meals, and the whole idea is to spend as much time as possible without eating. Perhaps you may not make it to lunch, maybe you'll have to take your first meal at eleven, but no problem, the focus is on our fat burning. You have to push the time. In this, you'll have two meals within a four-hour window. This means you've eaten the first meal of the day, waited for four hours, and then had another meal. This will give the body a 20-hour fasting period, and this 20-hour window is a good time to take the body into ketosis, and it will work.

Only in this case, this timing won't work, weight loss will be less, but the results won't be as desired if there's a thyroid problem. Whether it's hypothyroidism, post-menopause, or a slowed metabolism, then you'll need to have one meal in 24 hours. To achieve better results, you'll need to extend the fasting window further.

What Should Be Eaten In The First And Second Meal?

Now let's talk about what to eat in the first and second meals. Have two to four eggs daily, and it's better if they are organic free-range eggs as they are better than factory or farm eggs and are easily available. Then, after that, include specialty nuts, chia seeds, coconut and coconut oil, desi ghee, cheese, but look for good quality items rather than processed ones. You can have peanut butter, but it's better to make almond butter at home. There are many recipes available online.

Then if you're having your first meal at 11 o'clock, include 150 to 200 grams of meat in that meal, preferably lean chicken with skin if you're taking skin. If you're an athlete or doing physically hard work, then take 250 grams, and these grams are raw meat weight. After cooking, its weight will decrease, and we've taken meat in grams, not protein, because it becomes complicated. So, for ease, adjust the meat within 150 to 200 grams in one meal.

Make vegetable smoothies or steam them. You can also eat raw vegetables in salads. You can have one to two bowls of salad, and for those who experience gas or bloating after eating vegetables, their body isn't in a normal healthy state; it's called gut microbiome disturbed. In that case, reduce the intake of vegetables because the fiber present in vegetables holds water in the body, doesn't let it release, leading to bloating. Even if weight loss is happening, it might not be visible because the body is holding onto water. Start with fewer vegetables, gradually increase them. You can add nuts or fruits to the salad. You can also make dressings like olive oil and apple cider vinegar for low glycemic index fruits. So, these are the options for your two meals, and you have the list of foods. Create combinations according to your preference.

Plan Your Meals:

Initially, don't focus on calories in and calories out because this step comes later, and it can be a bit difficult to understand at first. It's important to start, and as you progress, more information will accompany you. Just remember one more thing: snacking isn't allowed; stick to meals. Avoid snacking because overeating or snacking is linked to boredom. You might feel like eating something, and that's where many people make mistakes. Go towards meal prep, plan your meals so that you don't eat anything wrong when hunger strikes. During fasting, you can take vitamins, like apple cider vinegar, lemon water, ginger tea, or any herbal tea. You can have black coffee, plain black coffee or with butter, or with MCT oil. You can also take sea salt or regular table salt. The best time for exercise during fasting is when you are in a fasting state, which is early morning, and if you incorporate weight training during fasting, your weight loss will speed up.

How To Know The Body Is In Ketosis Without Any Blood Tests?

Keep electrolytes in mind and keep drinking water throughout the day. Now, how will you know if the body is in ketosis? Without any test samples, your cravings will decrease, and hunger will diminish. In this way, you'll realize that your body is on ketosis. Just by acting on these things, you can Get the benefits. If you have any further questions, feel free to write them in the comment section.