Keto

FEEL SATISFIED AND LOSE WEIGHT

Diet plans are often major changes to the way you have been eating and can often help you lose weight, but there may still be times that you feel hungry and crave some of those old foods.

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You have to be prepared for these times so that you can stick to your plan. Those cravings may tempt you to eat exactly what you are not supposed to be eating, especially during the first phases of a diet, when your body is still adjusting. Giving in to these cravings can put a serious damper on your motivation and set you back on your goals.

A keto diet is advantageous when it comes to this temptation. Many of the foods included in a keto diet help suppress your appetite and make you feel fuller longer. This is because ketosis can change your metabolism and how the body breaks down fats, converting it for fuel. When the body is in ketosis, your appetite is naturally reduced, preventing you from cravings food that may lead to overeating.

The ketogenic diet requires you to eat a lot of nutritious foods in order to sustain the energy our bodies while we lose weight. Our body doesn’t need to consume more calories because we have already satisfied our stomachs. To ensure your ketogenic diet is adequate, keep this guide handy, especially for those times when cravings hit. These foods will help satisfy your hunger and keep those cravings at bay.

  • Whole eggs
  • Olive oil
  • Vegetables: green leafy veggies, broccoli, bell pepper, mushrooms, spinach, cabbage, asparagus
  • Pork rinds
  • Avocado
  • Fatty seeds and nuts: macadamia nuts, cashews, pumpkin seeds
  • Olive oil
  • Sour cream
  • Bacon
  • Salted butter
  • Cream cheese
  • Full-fat cheese
  • Chicken thighs and legs
  • Grass-fed beef

You can alternate among these foods in between meals or snacks. When we reduce carbs, our body is quickly depleted of glycogen, a form of carbohydrate stored in the body. For every amount of glycogen we lose, our body also loses about 3 grams of water.

The exact amount of food required during the ketogenic diet varies from person to person. It may be based on the fat percentage of your body, the amount of weight you want to lose, and your overall body composition. To determine these values, you can use a keto calculator, which can help calculate the number of calories of fat, carbohydrates, and protein you should eat.

While on the ketogenic diet, you should do your best to avoid eating processed and unhealthy foods, such as chips, sweets, and sweetened beverages. If you feel hungry, you can have snacks between meals. The best option is to make a green smoothie or vegetable salad. These foods will not only help you feel fuller longer, but they will also provide you the energy your body needs.

Here is an example meal plan for the keto diet.

BREAKFAST/SNACK
Place 2 cups of spinach, ten raw almonds, two Brazil nuts, and 1 cup of coconut milk (unsweetened) in a blender. Blend until pureed. Consume immediately or store in the refrigerator for a healthy snack later.

LUNCH
Grilled chicken paired with a low-carb salad that may include spinach, boiled egg, tomato, avocado, chicken breast, bacon, olive oil, and white vinegar

DINNER
Crispy salmon with zucchini noodle pesto

If you commit to memory the kinds of food you should eat for your keto diet, following a meal plan is easy. You don’t have to spend more money or time looking for suitable foods; just make sure what and how much you choose follows the basic guidelines. As your body adjusts to the keto diet, you may find you need snacks less and less often.

I learned so much about my body, my cravings, and my own bodies macro profile needs while on the keto diet. I was also able to eliminate 10 extra pounds I carried for almost 2 years in 28 days. If you’re interested in Keto, Fill out the information below and I’ll get you in the next 28 Day Kickstart program. It really is life changing!

In good health!

Coach Connie

CLICK HERE to learn more about the next 28 Day Keto Program!

 

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