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Although keto diet was thought in being useful for treating epileptic patients
I have also seen first hand how effective it is for losing weight of course which I would recommend to anyone if I was your doctor or dietician but no it doesn’t work that way since we all have different bodies which can responds in different ways to keto diet so in this article I am going to be showing you what happened while I was on keto some snacks I was allowed to have my challenges the food I ate while on keto and what I benefitted from it.
First of all most or some of you might be hearing about the term keto (ketogenic) diet for the first time well in simple terms “it is a high fat and low carb diet” you may be wondering how this help me lose weight well this is how it usually works
“When all of the available carbs that your body would typically utilize as fuel have been consumed, it begins to burn ketones, a type of fuel created from fatty acids. It takes a few days to properly reach a ketogenic state, during which your body burns more ketones than carbs for the majority of its energy this increases the level at which the body burns fat resulting in weight loss.
How I started my keto diet program
After learning about keto diet the first thing I did was to consult my doctor who gave me the greenlight to begin the program as at that time me being skeptical I wasn’t all subscribed to this idea since I had been trying other weight loss methods and non have proven to be effective for me I decided to see this one to the end after all it wouldn’t kill me to try.
I started keto about 5 weeks to my school graduation I was aimed at loosing 15 pounds before the end of my program since I had heard that you could lose about 2 pound per week while being on keto I said to my self that it wouldn’t be unrealistic to lose at least 3 pound per week.
The most important thing I had to do if I were to complete this program was create a plan of when I was to eat my work out time and routine and so on and also I also came across an online keto calculator which I thought would help me determine the amount of calories I was to consume daily it estimated that I consume 200 grams of fat daily which I thought to be a tall order what I just did was to concentrate on lowering my carb consumption to 20–50 grams and just let the others fall into place.
Some of the keto friendly food which I consumed included the following
Eggs
Poultry
Fatty fish
Meats
Nuts and seeds
Avocados
Oil rich in healthy fats
While some of the foods I kept far from me includes the following
Sweets
Sugary foods
Sweetened beverages
Grains
Starchy vegetables
Pasta
Even though you should limit your intake of carbohydrates, you can still occasionally indulge in low-glycemic fruits like berries as long as your macronutrient intake remains within the keto-friendly range of carbohydrates (being 20–50 grams of carbs) protein, and fat. Make careful to select a variety of nutritious foods, avoiding processed meals and trans fats.
Numerous drinks, such as juice, soda, iced tea, and coffee drinks, include sugar. As with high carb foods, you should limit or stay away from high carb liquids while following a ketogenic diet.
The fact that sugary beverages have also been connected to a number of health issues is no little problem For those following the keto diet, there are lots of delectable sugar-free options. Several beverages fit into my own keto diet as prescribed by my doctor includes:
Water
Unsweetened coffee
Unsweetened green teacher
NB: These drinks were useful in my keto diet program as they helped me remained full for longer periods of time thus reducing my appetite.
An overview of my keto diet menu for a week
The daily total of carbohydrates from the following menu is 30 grams and under. As previously indicated, some people might need to cut their carbohydrate intake considerably more in order to enter ketosis.
DAY 1
On Monday for breakfast I usually had Sauteed greens which were served with two butter-fried eggs.
For lunch I had a bunless burger topped with cheese, mushrooms, and avocado atop a bed of greens.
For dinner I had pork chops with green beans sauteed in olive oil.
DAY 2
While on Tuesday I had mushroom omelet.
For lunch I had tuna salad with celery and tomato atop a bed of greens.
For dinner I had roast chicken with cream sauce and sauteed broccoli.
DAY 3
On Wednesdays I had bell pepper stuffed with cheese and eggs for breakfast.
For lunch I had salad with hard-boiled eggs, turkey, avocado, and blue cheese.
For dinner I had grilled salmon with spinach sauteed in sesame oil.
DAY 4
On Thursday I usually have baked avocado egg boats.
For lunch I had Caesar salad with chicken.
For dinner I had pork chops with vegetables.
DAY 5
On Friday for breakfast I had cauliflower toast topped with cheese and avocado for breakfast.
For lunch I had bunless salmon burgers topped with pesto.
For dinner I had meatballs served with zucchini noodles and Parmesan cheese.
DAY 6
On Saturday I usually had coconut milk chia pudding topped with coconut and walnuts for breakfast.
For lunch I had Cobb salad made with greens, hard-boiled eggs, avocado, cheese, and turkey.
For dinner I had coconut chicken curry.
DAY 7
On Sunday I had full-fat yogurt topped with Keto granola for breakfast.
For lunch I had steak bowl with cauliflower rice, cheese, herbs, avocado, and salsa.
For dinner bison steak with cheesy broccoli.
Another thing that helped me through my keto diet journey was me having snacks in between my scheduled meal time which can help to moderate hunger and feel less hungry some of them includes:
half an avocado stuffed with chicken salad.
coconut chips.
olives and sliced salami.
berries with heavy whipping cream.
trail mix made with unsweetened coconut, nuts, and seeds.
hard-boiled eggs.
keto smoothie made with coconut milk, cocoa, and avocado.
Some obstacles I had to overcome while on keto
1. Fewer food options
Due to my reduced intake of carbohydrate I had to avoid grains and grain products beans legumes most fruits starchy vegetables which at the beginning I found to be very hard I almost quit on the sixth day of my keto diet program because I had to change my eating pattern and style which I wasn’t used to I stayed disciplined and eventually ended up getting used to it.
2. Nutritional deficiency.
The keto diet program restricted me from having some essential elements such as fiber from grains beans and legumes most fruits and vegetables which my body was used to having.
To ensure you are getting the nutrients you require, many nutritionists and medical professionals advise working with a healthcare provider.
What I benefitted from my keto diet program
1. I experienced rapid weight loss
As a result of my of me consuming less carbs my I was able to drop 3 pounds pin the first week surprisingly the second week I was able to lose more than that like 4 pounds on the third I only lost like 2 pounds on the scale the forth week saw a slight improvement when I lost 3 pound and on the last week I lost the 3 pound again by the time of my graduation I was already looking all slimmed down and I was also to pretty much beat my weight loss goal.
2. I improved on my cooking skills
For most of my time in college I used to eat at the restaurant primarilly junk food I couldn’t go a day without eating processed food bought from the restaurant.
The beautiful thing about keto diet I was restricted from taking junk food initially I never really coped well with it as it was kind of a habit on the second day after complaining I had to go into the and get creative about what I wanted to eat with my limited food ingredients which were allowed on the keto diet I was able to try new recipes which at the end of the program I was able to beat my addiction in the restaurant and I also loved loved getting into the kitchen and making my home made meals.
3. I was also able to quit my sugar addiction
Another thing that used to trouble me was my addiction to sugary drinks if I didn’t go on a keto diet program maybe I could have been a diabetic unfortunately on keto you are restricted from sugary this helped me beat my cravings for sugary drinks like soda ice cream and the rest of them.
Conclusion
Because the keto diet may not be suitable for specific individuals with high cholesterol levels or who are heart disease patients, Ensure to consult a renowned dietitian, physician, or other qualified healthcare professional prior to starting the keto diet to make sure it is a safe option for you.
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