If the keto diet has become a way of life for you or your family, following this daily regimen will make hitting your nutrient goals a whole lot easier.
Short for ketogenic, keto is a low-carb, high-fat diet that can help you burn fat more effectively and may provide weight loss, health and performance benefits. On the keto diet, the liver produces “fuel molecules” called ketones from stored fat, which force the body to burn fat for energy instead of glucose. The body converts excess carbs or protein into glucose, so keeping these levels low to moderate will help you stay in the fat-burning state of ketosis.
6 a.m. Morning Workout:
When starting your morning with a workout, the best way to enhance your run, weightlifting or high-intensity interval training (HIIT) session is to have one or two scoops of pre-workout or branched-chain amino acids (BCAAs) mixed in water. Choose a keto-specific blend that will boost energy, enhance focus, protect muscle mass and promote ketosis.
9 a.m. Caffeine Boost:
If you savour your morning coffee and can’t go without a creamer, choose a sugar-free option that’s packed with healthy fats and try low-glycemic sweeteners like stevia, erythritol or monk fruit that are low in carbs and won’t spike your blood sugar. For a delicious high-fat breakfast, maximize your coffee or tea with stevia, coconut milk and MCT oil (a.k.a. oil made from medium-chain triglycerides), which has been shown to optimize the growth of good bacteria and support the gut lining.
12 p.m. Lunch Time:
Choose foods that are high in healthy fats, moderate in protein and low in carbs—think nuts, avocado, olive oil, salmon and eggs—and don’t forget to top up on low-carb vegetables like leafy greens. When you’re on the go, a protein shake is an easy option to help you stay on track. Look for protein powder that’s free of added sweeteners and includes MCTs to help you stay satiated and hit your fat macros.
3 p.m. Rehydration:
Make sure you drink plenty of water throughout the day while on a keto diet because low carbohydrate intake means you may store less water. Drinking fluids such as miso soup or bone broth with sea salt, as well as eating fermented vegetables, will boost electrolytes such as sodium, potassium and magnesium.
9 p.m. Bedtime Ritual:
For an extra burst of nutrition before bed, look for 100-percent pure cold-pressed coconut oil capsules. They’ll provide a rich source of MCTs, which will provide antioxidant protection and give your body a slow release of energy throughout the night.
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