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Keto Diet: My Keto Meal Plan Ultimate Guide Are you planning to get into the keto diet? The keto diet has been practiced my many athletes and many people who want to lose weight. The keto diet plan involves carbohydrates switched with fat and ketones for fuel, thus the person gets healthier, more mentally focused, and leaner than ever. An important aspect of starting a keto diet plan is calculating and correcting your macros. During the first few weeks of your keto plan, you” find tracking macros a challenging and tedious task. But all your efforts will be paid off as long as you stick with the right keto diet, making a huge change in your health and weight. If you are currently on a Standard American Diet or SAD background, your carbohydrates will go down, your protein consumption may either go down or go up, and your fat will go up. The macro distribution for a keto diet is high-fat, carbohydrate-restricted, and moderate protein. For most people, they go for 70-75% fats, 15-20% protein, and 5-10% carbohydrates. We were raised with the understanding that eating high-fatty foods will make us fat and prone to hypertension, heart attack and stroke, but this misconception becomes wrong in a ketogenic diet because the fats you take are used as energy by the body since carbs are cut in your diet. A ketogenic plan must have fatty cuts of meat and butter, coconut, nuts and olive oils all included on the menu. Do not go overboard with polyunsaturated fats such as corn, sunflower, or soybean oil because these can cause gastrointestinal distress that likely makes you jump the ship soon. For the first few weeks of your keto diet plan, eliminate fruits, onions, and carrots because they are too high-glycemic. When it comes to the staples that must be included in the keto plan are beef (filet mignon, ground chuck, rib eye, porterhouse), chicken (things and legs), fatty nuts and seeds (macadamia nuts, cashews, pumpkin seeds), avocado, full-fat cheese, whole eggs, and vegetables (spinach, broccoli, mushrooms, cabbage, asparagus, and bell pepper.). Don’t forget the heavy cream, sour cream, cream cheese, pork rinds, olive oil, salted butter, fatty fish (salmon, sardines, anchovies, and mackerel), bacon, and chicken broth. Chicken broth is very important to make sure you’re getting enough sodium because inadequate sodium can make you feel tired and weak.
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A lot of people having a keto diet experiences ‘keto flu’ because they immediately cut their carbs and increase fat, causing lethargy, headaches, and tiredness. Cutting on carbs and increasing fat must be done gradually otherwise there is a huge decrease in the levels of the important electrolytes in your body such as sodium, magnesium, and potassium.If You Think You Get Resources, Then Read This