I personally struggled with cutting out pasta and potatoes. But the one thing I switched too, to help me to cut out the carbs was heart of palm for pasta and mashed up cauliflower for the potatoes. Yes I know they aren’t the same but the texture and flavor can be almost identical.
Even once I started to crave sweets, keto has options to help substitute sugar for other sweeteners. Like monk fruit, stevia,erythritol, and swerve. I personally only had stevia and its a great substitute for sugar. One of the most recent recipes I have made is a Peanut Butter Chocolate Shake and it is very taste. Heres the link to the recipe if you want to try it!
If you are ever struggling with anything there is a lot of helpful tools online. Most of you probably have Instagram, Facebook or even TikTok. Their is a lot of accounts that will show you foods you can make or even support if you need it. Social media is a great spot to learn about keto if you need help.
What is Keto?
The Keto (Ketogenic) diet is a very low carb and high-fat diet. That puts your body into a metabolic state called “ketosis”. Normally in your body carbs break down into glucose, which then uses for energy, with excess being stored in body fat. In Ketosis, your body instead burns fat and breaks them down into “ketones” for energy.
Benefits of Ketosis
- Weight Loss
- Enhanced Fat Burning
- Appetite Suppression
- Increased Energy
- Better Blood-Sugar Stability
- Decreased risk factors for heart disease
- Improve medical conditions like diabetes, obesity, high blood pressure and epilepsy
Calories and Macros
A macro-based diet first decides how many calories you need per day based on your lifestyle and your goals. It sets a specific ratio of these three macronutrients (fat, carbohydrates, and protein) as a daily goal. With a macro based diet, the focus is shifted from depriving yourself from calories to providing your body with energy and nutrients it needs.
Here is an app that really helped me track my macros.
What You Should Eat
- Natural Unprocessed Meats
- Animal Fats
- Oils ( Olive, Coconut, and Avocado)
- Cream and Butter
- Dark Leafy Greens
- Low-Carb and High-Fiber Veggies
- Small Portions of Berries
What You Should Avoid
- Soda, Sugar, Chips, Cereal , and Crackers
- Potatoes, Flour, Pasta, Bread, and Starchy Veggies
- Most fruits except Berries