bestketorecipes - http://thebestketorecipes.net. So you've heard the arguments, weighed out the challenges and benefits, and decided you're all in. You're going keto. Click Below Link in Bottom to download keito Plan
First off, you're in good company. More people-and more athletes-than ever are embracing a very low-carb, high-fat diet and sticking with it for months, or even years, on end. Once they successfully make the switch from using carbohydrates to using fat and ketones for fuel, they find they're leaner, healthier, and more mentally focused than ever.
But for every lifter who ends up loving this approach, you'll find another who had a miserable experience and bailed after just a few days. This is a shame, because they probably could have felt great if they had simply had a better plan-or a plan at all.
I'm not here to sell you on nutritional ketosis or explain what it is or the big-picture benefits it can provide. That's the domain of other articles. With the help of Myoplex athlete and longtime keto-adapted athlete Jason Wittrock, I'm here to provide you with your best induction experience.
Here's what you need to know to ace your nutrition and supplementation during the crucial first month of ketogenic dieting, along with a complete sample meal plan!
Your Must-Have (And Must-Not-Have) Keto Food List
Feeling ready to start buying groceries? Slow down there, chief. Go through the pantry, fridge, freezer, and secret stashes under the bed, and get rid of foods with any significant carb content. In the first few days, you could end up craving them-badly. Sorry, no fruit for now. Even carrots and onions are too high-glycemic to work with keto, Wittrock says.
Got that done? Cool. Now, here are some of the staples you should build your ketogenic diet around:
Fatty nuts and seeds: cashews, macadamia nuts, pumpkin seeds
Beef: ground chuck (80/20), filet mignon, porterhouse, ribeye
Chicken: Thighs and legs
Vegetables: spinach and other greens, broccoli, asparagus, cabbage, mushrooms, bell pepper
Fatty fish: salmon, mackerel, sardines, anchovies
Bacon Chicken broth or bouillon cubes with at least 1 gram sodium
That last item may surprise you, but for many people, it makes all the difference. Why? When carbs are cut, we rapidly deplete glycogen, the stored form of carbohydrate. For every gram of glycogen we lose, we lose 3 grams of water. Addition of the bouillon will help prevent dehydration and improve the way you feel on the diet. Water isn't enough on keto; you need enough sodium, too.
"Chicken broth is absolutely critical on this diet as a way to ensure you are getting enough sodium," Wittrock explains. "Any time a client calls me and feels bad, I immediately tell them to drink a cup of chicken broth, and their symptoms usually go away."
Having some super-fatty treats to help you hit your ambitious macros is also a must. Luckily, many people have already gone where you're going.
"There are a lot of "fat bomb" recipes you can find on the Internet," Wittrock says. "These are very good at satisfying your sweet tooth, and a great way to increase fat consumption without going over on protein. Also, I'm a huge fan of salted pumpkin seeds and salted sunflower seed kernels. Believe it or not, pork rinds are also a very good keto snack."
Want even more guidance? Teryn Sapper, MS, lead registered dietician for the Department of Human Sciences at The Ohio State University, has written out a sample meal plan to get you off and running.
Keto Diet Meal Plan For Beginners
Breakfast Option 1: Fried Eggs With Sauteed Veggies And Bacon
Olive Oil,1 tbsp,Eggs
(fried in butter)
2 large,Bacon,2 pieces,Spinach
(sauteed with spinach in bacon grease)
Breakfast Option 2: The "No Egg" Breakfast
Dinner Option 2: Baked Salmon With Loaded Baked "Potatoes" Note: Combine all ingredients except salmon, and bake at 350 until browned.
Calculating And Hitting Your Macros For Keto
You may think you've got what it takes to make the switch to keto without tracking your macronutrients, but you're probably wrong. Getting your macros correct is the most important aspect of starting down the path of a ketogenic diet.
"Yes, tracking macros can be cumbersome and tedious, but it's absolutely essential during the first few weeks of a keto diet," says Wittrock. "The diet likely goes against everything you have done before, so tracking your macros gives you feedback and allows you to troubleshoot until you get the hang of it."
No matter what your diet has been to this point, keto will be a big change. If you're coming from a standard American diet (SAD) background, your carbs will go way down, protein may either go up or down, and fat will go way up. If you're coming from a bodybuilding-style diet, your fat intake will jump to alarming levels, and your protein will likely drop significantly.
Dropping protein? You read that right. Keto is a carbohydrate-restricted, high-fat, moderate-protein approach to macro distribution. Here's how the macros end up looking for most people:
Carbohydrates: 5-10 percent
Fats: 70-75 percent
Protein: 15-20 percent
So where do you start your calculations? With carbs and protein. When first getting started, it is ideal to keep carbohydrates less than 50 grams per day. Wittrock found that he likes to go even lower.
"I recommend only 5 percent of calories coming from carbs, which usually averages out to less than 30 grams," he says. "So, I understand why people get nervous and panic, thinking 'Can I even eat a salad?' This is why I recommend tracking only 'net carbs', which is total carbs minus fiber. For example, an avocado has 12 grams of carbs but 10 grams of fiber, which means it has 2 grams of net carbs. Also, green leafy vegetables are very nutritious and contain a lot of fiber, so you can almost eat them as much as you want and stay below your limit."
In terms of protein, it is often recommended that ketogenic athletes set protein between 0.6 and 1.0 grams per pound of lean mass-not per pound of body weight. Below is an example of how you could calculate the protein needs of a 180-pound lifter who has 15 percent body fat:
180 lbs. x 0.15 = 27 lbs. of fat
180 lbs. - 27lbs. = 153 lbs. lean mass
153 lbs. x 0.6 g = 91.8 g
153 lbs. x 1.0g = 153 g
Protein range = 92-150 g per day
If you don't know your percent of body fat, either get tested or use our calorie calculator and multiply your daily intake by 0.15-0.20 to determine your daily protein needs.
Why So Little Protein On Keto?
If you're accustomed to a protein intake well over your body weight-let alone lean body mass-you may be skeptical about a diet that demands you reduce protein intake by as much as half. Wittrock can relate.
"In the beginning, I was terribly worried that I would lose muscle mass because of the low protein intake," he says. "But, I lost absolutely no muscle and was able to add lean mass to my physique. How is this possible? It's because ketones have a 'protein sparing' effect. So tons of protein is not necessary."
What happens if you go too high? Simple: Say goodbye to ketosis! Certain amino acids are gluconeogenic, which means that they can actually be used to make carbohydrates.
Click Here Download your Keito Diet Plan Put another way, keeping your protein intake too high could end up having the same effect as eating too many carbs. That said, once you gain more experience with your personal levels of ketosis, you can start playing with how much protein you consume in a day. Wittrock says he stays right around 20 percent.