The keto diet consists of a lengthy period of extremely low carbohydrates (not more than 30 g per day) at almost zero-g per day and an increase in fat content to a very high level (to the point where they can reach) 65% of the daily intake of macronutrients.) But Today, I will discuss fat riched 10 foods for the keto diet plan to reduce fat from the body.
The idea is your body enters the state of ketosis. In this state of ketosis, it is assumed that the body is more inclined to use energy for fat, and research indicates that it does exactly that.
Reducing the carbohydrate/glycogen reserves in the liver and switching to fat as fuel which means your body will end up shredded.
To put your body in a ketogenic state, you must eat foods high in fat and low in protein, with no carbohydrates or almost nothing. The ratio should be about 80% fat and 20% protein.
This will be a guide for the first 2 days. Once in the ketogenic state, you will need to increase the protein intake and reduce the fat content.
The ratio will be about 65% fat, 30% protein, and 5% carbohydrate. Proteins increase to preserve muscle tissue.
When your body ingests carbohydrates, it produces a hint of insulin, which means that the pancreas releases insulin (it helps protect glycogen, amino acids and excess calories as fat). A Commonsense, therefore, tells us that if we eliminate carbohydrates, insulin will not store excess calories like fat. Excellent.
Foods For Keto Diet Plan
Now for the part of the diet and how to plan it. You must eat at least one gram of protein per pound. This will help you recover and repair your tissues after eater training. Do you remember the proportion? 65% fat and 30% protein.
Well, if weigh 150 pounds lean mass, which means 150 grams of protein per day. X4 (amount of calories per gram of protein) is 600 calories. If your calories are 3000, you should eat about 500, which means you do not need 2500 calories a day, about 1900 calories would come from fat! Which also burns your body.
Also Read: 10 Fat Burning Foods
The eating disorder associated with dietary fat and keto diet is that you do not feel hungry.
Here are lists of 10 foods:
to use in omelets, quiches (yes, a spicy cream is legal on keto!), hard-boiled as a snack, low carbohydrate pizza crust and more; But If you love eggs, you have a lot of success in this diet.
Bacon vinaigrette, hamburger sauce, BLT (without bread, of course, try a BLT in a bowl, mixed with mayonnaise)
3. Cream Cheese
Dice pancakes, pizzas, as deserts. Sweet.
Fish and mollusks are foods that contain sugar. Salmon and other fish are rich in B vitamins, potassium, and selenium. Carbohydrates differ according to the types of mollusks.
For example, although shrimp and most crustaceans do not contain carbohydrates, other crustacean species also work. Although these carcinomas still contain a ketogenic diet, it is important that these carbohydrates are taken into account in a narrow range.
In addition, fish consumption is often associated with the risk of illness and mental illness.
It’s nourishing and tasty. There are hundreds of cheeses. Fortunately, they contain little carbohydrate and fat, making them excellent ketogenic foods such as nutrients.
6. Low-fat vegetables
Waxy vegetables are low in calories and carbohydrates but contain many nutrients, including vitamin C and many minerals. Eating starchy vegetables, such as potatoes, beets, can give you more than carbohydrates a day.
You can eat fresh or frozen bags only with vegetables with little carbohydrates, mixed with olive oil and baked, crushed with fake potatoes, chopped and used in place of rice under the main dishes.
Boil, stir with vegetables and cover with garlic sauce on low carbohydrate foods, use a chicken seal, chicken Alfredo, tacos, enchiladas, chicken Indian butter, etc.
Make a big burger and cover everything from mushroom cheese to grilled meat or cook with taco spices and use them in provolone cheese rolls but eat with salad, avocados, cheese, a tacos salad without tortillas.
(simple or spicy): tasty and healthy sandwich; However, be sure to count them while you eat because carbohydrates accumulate.
These are 10 foods for a keto diet plan to reduce body fat. Cardio and weight training are also recommended while keto diet program. because it makes easy to achieve our body goal. A mixture of keto diet and training gives you a lean body.