The keto diet is an amazingly effective weight loss tool. It will also help you to improve your health both now and in the future. Here we will take a look at the 6 top rules of the keto diet that you need to make sure you follow.
The keto diet sometimes looks a little complicated to start with. However by following this 6 top rules, you will be making sure that you keep to all the important rules and maximize your chances of gaining all the benefits that this diet has to offer.
While it’s true that there is not too much wriggle room with this diet, especially in the beginning, it is far from restricted.
Many people feel they will be so limited with what they can eat that they are put off even giving the keto diet a trial.
So, we have put together this list of the 6 top rules of the keto diet to make things easier for you in the beginning, and prevent you from failing with this diet due to a few easily avoided mistakes.
Your daily carbohydrate limit is 20g net carbs each day. Work out your daily fat and protein allowance using this calculator.
Use scales or an app to track your intake throughout the day. Don’t guess, not ever.
For an in depth look at the importance of weighing your food:
The keto diet requires that 70% of your daily intake comes from fats. You’ll need to make sure that all your fats are healthy and natural.
Healthy fats are:
Extra Virgin Olive Oil
Other grass fed animal derived fats
Only eat above ground vegetables, and avoid the below ground variety .
Root vegetables such as carrots, swede and potatoes are loaded with carbs. Choose from the graphic above to keep your daily carb take to below the 20g net limit.
Some vegetables appear to have a high carb count but contain a lot of healthy fiber. You can subtract fiber carbs from the total carb count to find the net carbs. It is net carbs which you need to track.
Get creative with your use of vegetables, and with careful planning there is no need to miss out on their healthy micro nutrients.
For example, cauliflower grated and fried in a little oil with salt and pepper makes a great alternative to rice.
Base your keto diet on nutritionally dense whole foods. Meat, fish, healthy fats, above ground veggies and some nuts are all good choices.
Add eggs, avocados and some berries (no other fruits) and you will be meeting all your nutritional needs.
Always eat until you feel you’ve had enough to eat. The keto diet is not a calorie controlled diet, and nor is it an eat all you want feast. You need to listen to your body, eat only when you’re hungry and never over eat.
As you spend time on the keto diet, you will find your appetite naturally lowers, and you should not feel the rebound hunger that is often caused by eating too many carbs.
See here and here and here for more details of the type of foods you can enjoy on the keto diet.
To make things even easier for you to get started, we’re offering a completely free 28 day keto diet plan.download your own copy: