HOW TO DO KETO ON A BUDGET

We all strive to live as healthily as possible. Still, few of us can make it happen.

Why?
Because most people are struggling with the rat race of workload, stress, lack of time, and anxiety! Only a few people can defeat these hassles and maintain a healthy life.

Since the Ketogenic diet has come into existence, gaining health has become a bit easier. It is a type of diet that focuses on high-fat and low carb plan. It has several positive impacts on our body.

Eric H. Kossoff, John M. Freeman, and James E Rubenstein in their book “Ketogenic Diets” have explained how keto diet helps children improve epilepsy. Several other studies have also supported this opinion.

Not only children, but the Keto diet can also benefit adults. This low carb diet is very effective in shedding weight. 

Whenever a keto diet comes to your mind, you might be thinking of expensive keto diet chart. Fortunately, it’s not the case. You can easily make the keto diet work on a pocket-friendly budget. How? We will help you find the answer. In this post , we are going to discuss:

1. Different types of the keto diet
2. How does it work?
3. 12 tips to follow the keto diet on a budget
4. 5 money-saving tips
5. Reasonable low-carb breakfast ideas
6. Sensible low-carb meal ideas
7. Inexpensive low-carb side dishes

Let’s start with types of the keto diet:

1. DIFFERENT TYPES OF KETO DIET

A Ketogenic diet brings about ketosis; it breaks down the body fat into ketones. This diet allows our body to run on ketones rather than glucose. There are plenty of ways through which ketosis can be reached.

 It implies that the Ketogenic diet can be divided into 4 different types. As the ultimate goal of this diet is the same, these different types of diet share many similarities. 

Let’s have a look at different types of Ketogenic diet:

·        Standard Ketogenic Diet (SKD)

Standard Ketogenic Diet or SKD is a low-carb diet. It can be defined as a moderate and protein and high-fat diet. 

·        Very-low-carb Ketogenic diet (VLCKD)

Very-low-carb Ketogenic diet or VLCKD is a deficient carb diet which usually refers to a standard Ketogenic diet. 

·        Well Formulated Ketogenic Diet (WFKD)

Well Formulated Ketogenic Diet or WFKD is much like the standard keto diet. This diet balances macronutrients of fat, protein, and carbohydrate.

·        MCT Ketogenic Diet

This diet focuses on medium-chain triglycerides for providing much of the fat content of the diet. You can find MCT in coconut oil. This diet is effective in treating epilepsy as MCT diet allows us to consume plenty of carbohydrate and protein while keeping in ketosis.

2. HOW DOES IT WORK?

The concept of a keto diet is based on the approach that pushing the body into ketosis will maximize fat loss. Ketosis is defined as a natural metabolic process that takes place when the body does not have ample glucose stores for energy.

When these stores are diminished, the body will again resort to burning stored fat. This process generates acids called ketones. These ketones will be used for energy instead of a carb. 

3. 12 TIPS TO FOLLOW THE KETO DIET ON A BUDGET

Here, we are going to unveil 12 most effective tips on following keto diet on a budget:

·        Abandon packaged keto diet food

First of all, you should discard packaged food. To reap the advantages from the popularity of the keto diet, many companies have started offering keto-friendly meals in packaged form.

These packaged foods are expensive. You don’t have to eat packaged food for getting better results. Packaged foods are not suitable for health. Therefore, buy non-packaged and affordable meals for an ideal keto diet. 

·        Consume lots of nonstarchy veggies

Since the keto diet emphasizes fat and protein intake, you might skip having vegetables. Indeed, this must not be the case. The best way is to bulk up your meal with non-starchy veggies. Maintaining a balance between meat and veggies is essential for good health. 

·        Make a smart choice when it comes to eating meat 

Cost of meats depends on your locality, shop, and type of meat (organic, Pasteur-raised, or other kinds of meat). Whenever you visit a store, you will find the price tag behind every kind of meat. Look at the price tag before choosing cuts of meat. 

·        Shop from the local market

If you forget the way to a departmental store and start purchasing fruits, veggies, meat, and other items from the local market, you will be able to save money.Buy beans which have high protein

If you want to maintain keto diet on a low budget, you should find reasonable foods having more protein and less carb. Beans are this kind of veggie. It contains ample protein for keeping your heart healthy. 

·        Include frozen berries in your diet chart

No healthy diet is complete without fruits. So is the keto diet. However, if you want to consume fresh fruits, you may have to spend lots of money. To reduce the expenses, you can try frozen fruits, which are comparatively reasonable. 

·        Discover a local farm to supply beef and pork

Instead of shopping at a departmental store, you can find out a local farm for buying beef and pork. Here, we will get fresh meat, which is not packaged. Naturally, the price will be lower than the packaged ones available at the departmental store. 

·        Avoid organic, grass-fed, and free-range food

Many keto experts recommend having grass-fed meats and organic vegetables. This is no doubt a healthy idea. But what about the budget? If you are on a low budget, it would be better to focus on fresh non-organic foods. 

·        Keep the egg in your diet chart to consume healthy fat at an affordable budget

The Keto diet focuses on fat intake, while most items containing fat are costly. To combat this problem, you can include an egg in your diet chart. Eggs are an excellent source of fat and protein, and it is incredibly reasonable in terms of cost.

·        Make a proper meal plan to lower food waste

Often people waste plenty of foods when they are on a diet. At one hand it drains out your money, and on the other hand, excess foods get wasted.

Therefore, you should make your meal plan correctly. You should include an amount precisely what your body needs. If you are confused to determine the right amount, you should consult with a Ketogenic diet expert. Consume high-fat and low-cost oils from plants

Avocado is a popular fruit in the keto diet chart. But it is costly. In such cases, you should look for reasonable alternatives having the same quality. For instance, you can use avocado oil instead of the fruit. It will help you save money and maintain your diet. 

·        Try to buy nuts and almonds in bulk

Buying in bulk can save a lot of money. Whenever you are buying nuts in bulk, make sure you are able to store them properly. Otherwise, the foods, as well as your money, will be wasted. Sometimes, having a membership at a wholesale store helps you get several discounts on bulk purchase of nuts, meat, and other products. 

4. 4 MONEY-SAVING TIPS

Listed below four more money-saving tips that can save your health as well as pocket:

* Keep your diet chart simple
* Buy fresh seasonal foods; once the season is gone, buy that same food in frozen form
*Always buy a whole chicken instead of buying pieces; cut it yourself
*Always keep your eyes on the offers and discounts at your grocery store; whenever there will be huge discounts, bulk up your necessary items

5. REASONABLE LOW-CARB BREAKFAST IDEAS LISTED

Below are some reasonable low carb breakfast items

Bacon and eggs
Keto frittata and fresh spinach
Mushroom omelet
Boiled egg with mayonnaise
Fried eggs
Baked egg
Scrambled eggs
Cheese omelette
Egg butter
Cheese roll-ups

6. REASONABLE LOW-CARB MEAL IDEAS

Listed below are some reasonable low carb meals:

Chorizo with creamed green cabbage
Low-carb eggplant pizza
Cauliflower hash browns
Broccoli and cauliflower with sausage
Oven-baked paprika chicken with rutabaga
Creamy low-carb broccoli and leek soup
Cauliflower cheese
Low-carb cabbage casserole
Chicken wings with creamy broccoli
Stuffed peppers with ground beef and cheese
Keto tuna plate
Tuna casserole
Chicken with cabbage plate

7. REASONABLE LOW-CARB SIDE DISHES

Listed below are some reasonable low carb side dishes

Creamed green cabbage
Thai curry cabbage
Low-carb cabbage casserole
Roasted cabbage
Oven-baked rutabaga wedges
Butter fried broccoli
Green beans and avocado