They’re more flexible, but still have fat-burning benefits. The high-fat, very low-carb keto diet lets you enjoy lots of avocado, butter, bacon and cream—but requires cutting way back on added sugars, most processed foods, sweets, grains, and starchy veggies whew. Thankfully, a few keto variations have been developed that are a little more flexible, and easier to stick with long-term. The traditional or standard ketogenic diet puts your body into ketosis: In this metabolic state, you burn fat rather than carbs as your primary fuel source, and that promotes fat loss. On a modified keto diet, your body will go in an out of ketosis, but still shed weight and body fat. Check out the guide below to see how each of the four keto diet types work. On the standard keto diet, you plan all meals and snacks around fat like avocados, butter, ghee, fatty fish and meats, olives and olive oil. That means sticking to leafy greens, non-starchy veggies, and low-carb fruits like berries and melon. Finally, you’ll eat a moderate about of protein, which is about 90 grams per day or 30 grams at each meal think 4 ounces of meat, fish, or poultry.
It is typically assumed that each pound of body fat stores approximately kcal of energy. Most non-starchy vegetables are included: Leafy greens kale, Swiss chard, collards, spinach, bok choy, lettuces, cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, summer squashes. Take your total carbs each day and subtract the amount of fiber you consumed to get your net carb amount. Marcason W. Then, choose how fast you want to lose or gain weight. Living a keto lifestyle requires strict control over your macronutrients—especially carbohydrates. Do Eat Meats — fish, beef, lamb, poultry, eggs, etc.
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