Basic Keto Diet Rules

Protein makes up about 20 percent while 10 percent comes from carbs.

Basic keto diet rules. When it comes to deciding what to eat on the keto diet the rules are pretty simple. Just be sure to pay attention to portion sizes. Eat mostly healthy fats about 75 of your daily calories should come from fats moderate protein intake about 20 and minimal carbs no more than 5.

A ketogenic diet requires that fat comprise 60 to 80 percent of your total calories. While this may seem challenging many nutritious foods can easily fit into this way of eating. 20 net carbohydrates per day thats the total carbs minus fiber or 50 total carbs per day Eat meats and dairy that are 1-2 carbs are less most meats have zero Eat vegetables that are 5 or less.

At this state your body will use fats for energy and youll start losing weight. So these are the basic rules to follow in a ketogenic diet. Carbohydrates protein and fat are macro nutrients and generally a keto diet consist of about 5 carbs 20 to 25 protein and 70 to 75 fat.

Look at the label on the food you are considering. Following a ketogenic diet is the most effective way to enter ketosis. Keep carbs under 25 net grams.

While you eat far fewer carbohydrates on a keto diet you maintain moderate protein consumption and may increase your intake of fat. Limit Carbs to 50 Grams per Day The key to following a keto diet is to eat 50 grams of carbs per day or less. Bacons eggs avocado and then one or two keto coffees.

7 Basic Keto Rules to Speed Up Weight Loss 1. Total carbs minus fiber and sugar alcohols equals net carbs. Not only should the diet be compatible with your goals and lifestyle but different versions of the keto diet exist that can be tailored to your needs.