Fifteen Charts To Keep You Keto Ideal
Introduction
The ketogenic diet, or keto for short, have had a surge in popularity for reasons including rapid weight loss and improved health. But it can be difficult to stick with a low-carb, high-fat diet. And this is where your visual aids will prove to be a life saver.
A task chart gives you a quick and clean layout of what to consume, keep away from in addition to the manner so one can song your progress.
We are going to go over 15 critical charts in this blog post that will help you manage the keto journey and make sure you stay course.
Understanding the Keto Diet
The Basics of the Keto Diet Before we get into these charts, let's quickly go over what a keto diet entails. The main purpose is to change over your body in from a sugar consuming state, which you utilize for energy debilitating sugars and utilizing our own fat into an adornment wellspring of fuel. They get in to a process called ketosis which happens when the amount of carbs consumed is greatly reduced.
Key Macronutrient Ratios
Without eating enough fats and carbohydrates, your body will not be able to enter ketosis. A standard ketogenic ratio is:
7-10% of daily calories as carbohydrates
Protein: 20–25% of your overall daily calories per day
Dietary Fat: 70-75% of Daily Calories
Chart 1: Macronutrient Plate Model
Plate with segments for keto: protein, healthy fats, non-starchy veg.
Shows the benefits of eating mostly non-starchy vegetables.
Net Carbs: The Keto Enemy
However, what really counts is the net carbs (total grams of carbohydrates minus fiber) and not just total. Fiber is not digested or absorbed. It does not raise blood sugar levels in any way.
Net Carb Comparison Chart Picture #2
Pics side by side which foods are keto vs non-keto with respect to how many net carbs they contain.
Identifies low-carb options & keeps you out of carb traps.
Keto-Friendly Foods
There are so many foods that work well with Keto.
Keto-Approved Food GroupINGS Chart 3:
Keto Pyramid™ A practical display of the base, or foundation if you will, to a good keto diet with fats at its roots,then free reign on proteins!! Then sneak in low carb veggies.
Visual aid in meal planning.
Chart 4: Healthy Fat Sources
Avocados, olive oil, nuts and seeds are great sources of fat!Avoid inflammatory fats like margarine.
REASONS TO EAT UNSATURATED firebase Initialized
Chart 5: Low-Carb Vegetables
Keto Vegetables — Visual Guide To The Best And Worst – Diet Doctor Colorful list of simple Download the printable poster here.
Promotes a mix of vegetable consumption
Keto-Unfriendly Foods
It is crucial to identify foods that slow your keto process down so you will not experience setbacks.
Chart 6: Common Keto No-Nos
Describes foods that are high carbohydrates, sugar and unhealthy fats.
Reminds us of the foods to reduce or avoid.
Keto and Alcohol
Alcohol and keto can play together nice in wonderful harmony, but the Keto gods or general concepts of ketosis care about one thing.responsibility.
Chart 7: Keto Alcoholic beverages
Illustrates low-carb alcoholic beverages dry wine, clear spirits and beer in front of.
Stresses on the need to drink responsibly.
Tracking Your Progress
You must keep track of how you are doing in order to stay motivated and make needed changes.
Source: Weight Tracking Chart
A basic weight scale to use as a guide
Allows you to track changes for better or worse and have a celebration of milestones in your journey.
Chart 9: Record of Ketone Levels
A ketone response curve using urine or blood Ketostix.
Help in calculating weather you are on Ketosis and find problems
Chart 10: Blood Sugar Chart
Blood sugar level chart for diabetes and prediabetes
Allows to observe how the keto diet affects blood sugar levels.
Keto Challenges and Solutions
Although it can be hard to follow, we got some strategies on how you could beat the challenges of keto.
Chart 11: Keto Not-So-Fun Facts
Includes a list of side effects that many new keto followers experience, including the infamous 'keto flu'.
These aim to alleviate the aforementioned symptoms[hayfever, itchy skin]
Chart 12: Charts on Electrolyte Balance
Learn more about keto diet or Why We Must Care About Electrolytes on Keto
Includes electrolyte-dense food lists and supplements
Meal Planning and Preparation
If you want to succeed at keto, planning and preparation are key.
Chart 13: Weekly Meal Planner
Printable meal planning template
Organised grocery lists and meal preps
Chart 14: Low-Carbohydrate, Keto-Friendly Snacks
Top quick and easy keto snacks
Keeps sweet cravings away and keeps you from feeling fatigues between meals.
Chart 15: Recipes Keto Proof
Popular Keto Recipes With Macros
Great for meal planning inspiration and variation
