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The Six Pillars Of Keto Diet Success

#1: Understanding The Nutrition


a keto diet is focused on
minimizing the intake of carbs. Because of this, the keto diet is sometimes
referred to as a low-carb diet or a low-carb, high-fat (LCHF) diet.
Normally, when you consume something that has a high carb content,
two things happen within your body. The carbs are broken down into
glucose, which is the easiest molecule that the body can use as a source of
energy. The body will also produce insulin to help process the glucose.
Since your body uses the glucose as the primary source of energy, your
fats have no immediate use and therefore the body stores them. This is what
happens when you are on a normal, high-carb diet. However, when you
decrease your intake of carbs through the keto diet, your body goes into a
state known as ketosis. This is a natural state that the body uses to help us
survive when there’s low food intake. In this state, the body breaks down fats
in the liver to produce ketones, which are then used as a source of energy.
The end goal of keto cleansing is to get your body into this metabolic
state. However, instead of using starvation to do this, the keto diet achieves
ketosis by depriving the body of carbohydrates. Since the body is highly
adaptive, once you overload it with fats and deprive it of carbs, it will switch
to using ketones as the primary source of energy.
Since the aim of keto cleansing is to reduce your intake of carbs, you
should avoid grains such as rice, cereal, and wheat, sugars such as honey and
maple syrup, fruits such as oranges, bananas, and apples and tubers such as
potatoes and yams. Instead, you should increase your intake of meats, leafy
greens, above ground vegetables, high-fat dairy, avocados and berries, nuts
and seeds, low-carb sweeteners and other fats, such as coconut oil, saturated
fats, high-fat salad dressing, and so on.

#2: The Keto Cleanse


The Keto Cleanse is the process of fully transitioning your body to
burning fats for energy instead of deriving energy from carbohydrates by
limiting the number of carbs you consume and increasing your fat intake. It
trains your body and metabolism to behave in a new way, removes harmful
toxins from the body, improves your physiological processes, and improves
your mental focus. In addition, it trains your body to adapt to a new and
healthy way of cooking and eating.
The keto cleanse lasts for 28 days for a very important reason.
According to different scientific studies, if something is done every day for
28 days (or 4 weeks), it becomes a permanent habit. Therefore, a 28-day keto
cleanse is a great jumpstart for the diet. It engraves the habit in your mind
and helps you stick to the diet even after the 28 days are over.
This book also provides you with a meal plan that you can use as a
guide. By following the meal plan closely, you take the guesswork and
decision anxiety out of it. By the end of the 28 days, you will feel much more
confident in making the diet your own and modifying it to suit your needs
going forward.

#3: Keto Cooking


Many people think a keto diet is going to be restrictive. Well, I am here
to tell you that the keto diet is among the least restrictive diets. That said,
there are some keto cooking rules and guidelines that you need to follow to
maximize your success in this diet. Most of what you eat, starts in your
kitchen and you may be doing more harm than good if you’re not following
proper keto cooking guidelines.
Calculate: First and foremost, you need to start learning how to
calculate the nutritional value of everything you consume. Keeping track of
the calories and carbs going into your body is very important if you want to
have an effective keto cleanse. Don’t deceive yourself that you can measure
the amount of food you eat by eyeballing it. That 6 ounces of bacon might
end up being 10 ounces. The only way to be sure is by measuring it. You
need to be strict with yourself and at first calculate the nutritional value of
everything you ingest. Weigh and measure when you cook. Follow recipes
precisely if you’re relying on their nutritional content. It’s all too easy to
simply estimate or assume the nutritional value of what you’re eating, but it’s

much better to be precise so you know how to budget your carbs and calories
throughout the day.
Substitute: Next, you should find out some great carbohydrate
alternatives. Instead of eating rice, try cauliflower rice. Instead of pasta, try
vegetable noodles. Alternatively, you can try shiritaki noodles (tofu noodles),
which are very keto friendly. Instead of cow’s milk, you should try using
alternatives like soy milk and almond milk. If you have a sweet tooth, find
ketofriendly alternatives to indulge. At the same time, you should avoid

things like grains, sugars, and processed foods. There are almost always keto-
friendly substitutes available if you’re creative enough.

Be Realistic: To increase your chances of success, you should also be
realistic with yourself. Don’t overestimate your commitment. If cooking
every night is a problem for you, focus on meals that you can prepare ahead
of time. If you think making new dishes every day is a challenge, you can
master 10 or so dishes and repeat them if you don’t mind less variety in your
diet. You can keep your breakfasts simple and use a few recipes for breakfast
every week.

#4 The Keto Kitchen


Once you start your keto cleanse, you will find yourself preparing yourmeals at home most of the time. To make this easier and more convenient foryou, you need to invest in some kitchen tools and appliances. Below are someof the very basic tools and appliances that you need to make your ketoexperiments easier and more fun:

Food Scale

While it’s possible to just have a “lazy keto” diet, where you just countyour carbs and ignore the other details, your keto cleanse will be moreeffective when you are able to accurately track all your food intake. A foodscale is the best way to keep track of everything you consume, instead ofrelying on estimates. Apart from tracking your food intake, a food scale isalso an important cooking tool because you will need it to measure outvarious ingredients for your keto recipes

Measuring Cups And Spoons

Apart from the measuring scale, a good keto kitchen should havequality measuring cups and spoons. These are good for measuring volumes ofliquid ingredients as well as some dry ingredients like flours and sweeteners.When it comes to measuring cups and spoons, you can go with either plasticor stainless steel. Plastic is cheap, but stainless steel is more durable and lesslikely to stain.

Food Processor/Blender

Many keto recipes will also require a significant amount of foodprocessing or blending. Instead of buying each appliance individually, it isbetter to buy an “all-in-one” food processor, blender, and drink mixer. This ismore convenient and helps you save space in your kitchen. 

Cast Iron Skillet

This is a tool you are going to use for a lot of your keto cooking. Castiron skillets retain heat superbly, are non-stick, and can even be safely used inthe oven. They last a long time and are well worth the investment.

Spiralizer

When you embark on your keto cleanse, you will quickly realize thatspiralized veggies are a great, low-carb alternative to pasta. This makes itimportant for you to have a spiralizer in your kitchen. You can go with acheap handheld spiralizer or opt for a more convenient but more expensivecountertop version.

Silicone Baking Mats/CupsWhile

 you will still require paper cup liners and parchment paper, thesilicone versions are better because they are non-stick and can be safely usedin the freezer/oven.The above are not the only tools and appliances that you need in yourketo kitchen, but they are some of the most basic that you should have before you embark on your keto cleanse.

#5: Keto Shopping




One of the advantages of undergoing keto cleansing is that you focuson eating real food instead of processed junk. The flip side is that you nowhave to do your own shopping for fresh foods, which might be a bit pricey.However, the following tips can keep your grocery budget in control:


1.Keep it simple. You don’t have to experiment with fancy recipesevery day. Instead, you should rely on recipes that require simpleingredients like vegetables, meats, and fats like olive oil or butter.


2.If possible, always buy in bulk. Warehouse retailers will giveyou bargains that are worth the membership charge. Why pay $8 for apound of meat when you can get five pounds at $16 at the localwarehouse store? All you need to do is to buy some decent reusablefreezer containers and you can preserve your bulk purchases forlonger.


3.Learn the shelf life of ingredients and plan your shoppingaccordingly. For instance, fresh herbs, fresh produce, and fresh meatshave a short shelf life, so you should buy them with plans to use themsoon, otherwise they will go bad in your fridge. Others like dairyproducts and eggs and non-perishables have a longer shelf life andcan be bought in bulk and preserved for a long time.


4.Buy fattier meat cuts, as they are usually cheaper. This has anadded advantage in keto cooking, since it allows you to increase yourfat intake while managing your protein intake.


5.Shop sales. Nowadays, most supermarkets have sales circulars.Buying your groceries during sales can save you a good amount ofmoney. Since you have access to the sale circular, the secret is to planyour meals around the sales.


6.Buy in season: Plan your meals around produce that is in seasonas it is going to be cheaper. The above tips will help you save a significant amount of money on yourketo shopping. It’s important to have specific meals in mind when you’re shopping forperishables and produce. 

That said, you should keep keto ingredients on hand to avoid slipping back to your high-carb ways. Some of the ingredients youshould always have in your kitchen include:

Meats: Examples: Ground beef, chicken, duck, sausage, rib eye steak,pork, lamb chops, bacon, and various kinds of sea food.


Fruits and vegetables: Broccoli, cauliflower, cabbage, bell peppers,avocados, zucchini, onions, garlic, lettuce, cucumbers, berries, etc.


Dairy: Heavy cream, cream cheese, butter, hard cheeses, sour cream,eggs, etc.


Fats and oils: Olive oil, avocado oil, sesame oil, coconut oil, etc. 


Miscellaneous: Mustard, vinegars, sugar-free salad dressing, olives,almond butter, ketogenic flours, sugar-free sauces, etc. 


#6: Keto Meal Planning




The most challenging part for someone embarking on a keto cleanse isfiguring out what to eat. Knowing what to eat each day can help you make asuccessful transition to the keto diet. On the other hand, starting a ketocleanse without a well laid-out plan is a good way of setting yourself up forfailure. 

You need to follow a ketogenic meal plan to ensure that you do notbacktrack. 
To make the transition easier for you, I have created a 28-daymeal plan that you can follow until keto becomes a habit for you. The mealplan gives you a variety of recipes to choose from, including 14 breakfasts,28 lunches, and 28 dinners. With this meal plan, you will need to buy groceries at least once aweek. 
To ensure you know what to buy each week, it’s good to plan yourmenu a week earlier so that you do not find yourself without some of theingredients that you might need. This meal plan is not something you have to follow forever.
 You can add,subtract, and modify the recipes on this meal plan as you like.
 As you getdeeper into your keto cleanse, eventually it will become second nature.
 Youwill instinctively know what to buy and how to plan your meals. However, itis always good to start with a guide to help you master the keto diet beforeyou can own it and make it your own.

The Six Pillars Of Keto Diet Success The Six Pillars Of Keto Diet Success Reviewed by Adam on August 27, 2019 Rating: 5

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