What Is The Simplest Keto Diet

What Is The Simplest Keto Diet? The low-carb, high-fat diet has been around for decades, but it’s recently started to see a rise in popularity in recent years thanks to the growing number of people looking to shed weight quickly and safely, as well as health experts who are promoting the supposed benefits of this approach. 

Keto works by restricting your carbohydrate intake and increasing your fat intake until you enter into ketosis, which means your body will be using fat as its primary source of energy instead of carbohydrates.

what is lazy keto

One of my favorite ways to enjoy a keto diet is to simply eat a variety of naturally low-carb foods that I like. Doing so allows me to keep my carbohydrate intake relatively low, while still enjoying most of what I normally would at home. For example, if I get a craving for a baked potato (that’s actually only about 20 net carbs), I’ll just toss some butter on it and season with salt and pepper. 

Or maybe I want something even more decadent like chocolate cake (only about 5 net carbs per slice) or sweet potato fries (only about 3 net carbs per serving)? Simply prepare these dishes at home and eat them whenever you want!

what food is unlimited on keto diet

The keto diet is simple. It’s about eating real, whole foods and limiting your intake of sugar, carbohydrates and processed foods. You can eat as much fat as you like, but only 5% to 10% of your calories should come from carbs. In practice, that means no more than 20 grams per day (200 calories or so) during phase one of getting used to it. Fat goes up to 75 percent of your total calorie intake once you enter phase two.

Can I have a cheat  day on  keto

One of the great things about keto is that you’re allowed to eat your favorite foods. If you crave ice cream on a regular basis, that’s fine; go ahead and enjoy it (in moderation, of course). Of course, there are some foods that aren’t keto-friendly at all. Some types of fish and seafood are out. While most meats are fine to eat on a low-carb diet, many processed meats like sausage and hot dogs aren’t. 

And sweets and desserts made with flour or sugar obviously won’t work either. But what if you have a craving for something sweet? Or salty? Can I have a cheat day on keto ?

what foods dont break  ketosis

On a keto diet, protein is not a problem. In fact, it’s encouraged to get between 60-80% of your daily calories from protein. But that doesn’t mean you should overdo it. Too much protein will kick you out of ketosis, and eating too little (for example, less than 20g/day) may be so low as to not provide enough of certain nutrients like fiber, magnesium and vitamin C. Remember that if you want to stay in ketosis you need 0.6g-1.2g protein per lean pound of body mass each day to maintain ketosis (more info here ). So consume enough high quality animal food sources and moderate amounts of plant based foods like beans and legumes.

Our bodies run on fats

A keto diet is a very low-carb, high-fat diet. It can also be an excellent weight loss tool. Keto is a combination of two separate words: ketosis and ketogenic. Ketosis means that your body has shifted from burning carbohydrates (sugars) for energy to burning fat instead—and researchers think that keto diets can sometimes have benefits for people with diabetes. Because they work by different mechanisms, both types of diets are effective in controlling blood sugar levels—they just go about it in different ways.

Don’t be afraid of fat

One of the hardest parts about starting a keto diet is dealing with cravings. When we’re on a carbohydrate-rich diet, it’s really easy to let go of foods that have high amounts of fat—whether it’s steak or bread-and-butter pickles—without really considering how they make us feel. 

While fat is highly satiating (that’s why you can eat a whole stick of butter without feeling full), carbohydrates are not—which means eating too many calories from them will result in excess energy being stored as body fat. If you’re already eating enough calories and protein to maintain your weight, keeping your carbs low will keep you from overeating.

Don’t fear carbohydrates

Carbs are an essential part of any diet. Fruits, veggies, grains, pasta—they’re all carbohydrates. In fact, that last one is a fib: Pasta isn’t actually a carb; it’s made from refined flour and doesn’t contain any dietary fiber or starch. So if you see pasta on a food label and think that it fits into your healthy eating plan, don’t be fooled: it actually does not count as one of your carbs! 

But what about starchy vegetables like potatoes and corn? These foods do indeed have carbs in them, but they aren’t nearly as bad for you as people make them out to be. They can even help keep you full longer because they take longer to digest than other foods. Just make sure to eat these foods in moderation so that they don’t become too much of a staple in your diet.

The only way to get results is through consistency: You might have heard that keto diets can help with weight loss, but if you ask most people who have tried it before why they stopped seeing results, chances are good that I got tired of being hungry all the time will be their answer.

Coffee and tea are perfect for a low-carb diet

Drink lots of tea and coffee while on a low-carb diet. Tea and coffee provide a lot of flavor with few carbs, so they are ideal beverages if you are trying to lose weight or follow a low-carb diet. In addition, hot drinks take longer to eat than cold ones, so adding cream and sugar will increase your calorie intake too. 

Instead of drinking flavored lattes or mochas or other sugary options, brew some herbal tea with fresh or dried herbs like mint. There are many different flavors to choose from, which makes it easy to drink something different every day without getting bored.

Cut out all processed foods (including alcohol!)

Just as we need to eat fat to lose fat, we also need to eat protein. But how much protein should you be eating? According to World Health Organization recommendations, 0.8 g of protein per kilogram of body weight daily is a good rule of thumb for athletes. 

If you’re sedentary or an endurance athlete (like me!), aim for .5 g/kg body weight each day. While you may lose some water weight in that first week on keto, remember that most of your weight loss will be from fat and muscle—so by all means, drink up! Just don’t forget about hydration.