Keto diet: Trainer explains what he typically eats
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There are many ways to become healthier and lose weight, but one of the most popular methods is the ketogenic diet. Keto is fairly straightforward as what it means is reducing the amount of carbohydrates you eat and increasing the amount of fats and proteins in your diet.
Signe Svanveldt, a nutritionist at global health app Lifesum, spoke to Express.co.uk about the benefits of the keto diet and what foods you should start eating now.
Signe explained that the keto diet helps the body to quickly lose weight due to limiting your carb intake.
She said: “Carbohydrates are your body’s primary source of fuel, in the absence of carbs your body turns into ketosis, which means that you burn fat to use as fuel instead.
“In order for this to happen, you need to eat less than 50g of carbs per day.
“Carbs also bind water, so by reducing the amount of carbs – you will quickly lose a lot of water weight.”
Signe recommended the keto diet for people who find it easy to reduce the amount of carbs they eat, but she warned that there is no “one size fits all” option when it comes to weight loss.
She said: “You need to find a way of eating that fits into your lifestyle and preferences.
“It is better to find something sustainable that you can stick to, rather than trying a “quick fix”, which most likely won’t work.”
One of the most difficult parts of the keto diet is to count the amount of carbs you are eating, according to Signe.
To do this, she recommended tracking your diet via an app, such as Lifesum.
The nutritionist then went on to advise which foods is best to eat when starting a keto diet.
She said: “If following a Keto diet, it is important to choose your carbs sources wisely in order to get enough dietary fibre, vitamins and minerals.
“Aim for low carb vegetables such as aubergine, broccoli and cauliflower. Choose healthy kinds of fat, such as avocado, salmon, olive oil, nuts and seeds.”
Signe shared examples of good sources of fat, which are olive oil, nuts, seeds, avocado, salmon, mackerel.
Good sources of protein include fish, poultry, tofu, eggs, full-fat Greek yogurt, while good sources of dietary fibre consist of aubergine, broccoli, cauliflower, and kale.
The nutritionist recommended eating “Greek yogurt with berries and nuts” for breakfast, “egg and avocado salad with mustard mayonnaise” for lunch, and “salmon and broccoli mash” for dinner.
She also recommended snacking on something healthy such as cauliflower hummus with cucumber.
Signe highlighted the importance of exercise for “overall health”, but she explained that diet is more important than exercise when it comes to weight loss.
She said: “The diet is number one when it comes to losing weight. Exercises can of course be part of weight loss, but the most important part is the diet.
“The most important part of exercising is that you find exercises that you enjoy doing. Otherwise there is a risk they won’t happen.”
When following the keto diet, Signe recommended opting for “endurance exercises instead of high impact workouts as those would require carbohydrates for best performance”.
She added: “But, as always, find exercises that work for you and your life.”
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