Everything To Know About Keto Diet
How Does Keto Diet Work:
![b0467c6425e8ec4bf496df8ba21b2cd1.jpg](https://images.squarespace-cdn.com/content/v1/5c9bdf6aaadd3428cbd1c41a/1566807703510-MKO1T5SJ49ISXCXQN4DX/b0467c6425e8ec4bf496df8ba21b2cd1.jpg)
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You need to take a low carb and a high-fat diet.
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Along with carbs, you have to limit your protein intake which should be around 20-30% maximum.
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Your body is forced to switch to a metabolic state where it breaks fats or ketones as the primary energy source.
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You have to exercise 20-30 minutes daily to regulate weight loss.
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You have to drink 8-10 glasses of water a day to stay hydrated. This will also control your hunger levels.
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You have to stop snacking as that will slow your progress.
![ketooo.jpg](https://images.squarespace-cdn.com/content/v1/5c9bdf6aaadd3428cbd1c41a/1566807794299-R9UAX0DL0YOML70GA8RH/ketooo.jpg)
Tip: Consider intermittent fasting to boost your ketone levels.
Foods to Eat:
Starting off with knowing your macros, they should be something around:
-70% of fats
-25% protein
-5% carbs
Foods you can eat:
![keto.jpg](https://images.squarespace-cdn.com/content/v1/5c9bdf6aaadd3428cbd1c41a/1566807824099-0S6BZS9JT1UPM40UXIIF/keto.jpg)
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Meats – fish, beef, lamb, poultry, eggs, etc.
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Leafy Greens – spinach, kale, etc.
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Vegetables –cauliflower, celery, asparagus, etc.
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High Fat Dairy – cheese, high fat cream, butter, etc.
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Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
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Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
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Other fats – coconut oil, high-fat salad dressing, avocado oil, fatty fish, and nut butter etc.
Snacks you can eat:
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1-2 hardboiled eggs
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A handful of nuts
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90% dark chocolate
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A low-carb milkshake with almond milk, cocoa powder, and nut butter
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Strawberries and cream
Foods to Avoid:
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Grains or starches– wheat, corn, rice, cereal, pasta, etc.
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Sugar – honey, agave, maple syrup, etc.
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Sugary foods- Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
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Beans or legumes- Peas, kidney beans, lentils, chickpeas, etc.
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Fruit – apples, bananas, oranges, etc.
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Tubers – potato, yams, etc.
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Alcohol: Alcoholic beverages can throw you out of ketosis due to their carb content.
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Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
Tip: Since supplementing can help with a keto diet, try using our Herbtonics Keto Pro Advance or ACV with Mother + Keto for guaranteed weight loss results.
When you’re in Ketosis:
Here are the symptoms of being in ketosis
![ketoo.jpg](https://images.squarespace-cdn.com/content/v1/5c9bdf6aaadd3428cbd1c41a/1566807903273-K7YX1EEQAES5ZRR0JRQF/ketoo.jpg)
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You will face increased urination as keto is a natural diuretic.
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You will feel thirstier with dry mouth.
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You will feel energized and less hungry.
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You will face the issue of bad breath.
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You might feel your heart beating faster more often during the transition period.
![294104d4163d53476fd48d32e17ec0c9.jpg](https://images.squarespace-cdn.com/content/v1/5c9bdf6aaadd3428cbd1c41a/1566809729042-MYPQPTIWIB0D9I4JDDH5/294104d4163d53476fd48d32e17ec0c9.jpg)
Benefits of a Ketogenic Diet:
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It will help you lose weight.
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It may improve your acne if you are facing this problem.
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It will solve your blood pressure issues if you have them.
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It will maintain your cholesterol level.
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It will help you treat Type II diabetes as it controls blood sugar levels.
Side Effects:.
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You might feel leg cramps.
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You might experience keto rash when you start on keto.