The Keto Diet, or ketogenic diet, has often been considered a fad that will only fade over time.
However, some form of Keto Diet has always existed, and it is still practiced by celebrities, fitness gurus, and even holistic doctors for its miraculous benefits and overall success rate.
You may have heard that the Keto Diet is called the ” low-carb diet “, ” low-carb high-fat diet” or ” Atkins diet ”.
Although many have heard of the ketogenic diet, few understand the structure of the program and the full range of effects it can have on life.
Many diets force the user to easily take supplements, something to add or take away from such an organized meal plan. A ketogenic lifestyle has its limitations, but the whole process is completely natural.
One of the key points of the Keto Diet plan is to eliminate all processed sugars, preservatives, and chemicals that are regularly added to food products, and allow the whole body to function on organic foods, natural and healthy.
The reality is that our bodies weren’t designed to consume heavy sugars, gluten, carbs, or GMOs.
Allowing your entire body to detox and heal itself from the influence of these ingredients will not only promote drastic weight loss but will also result in increased energy, a healthy immune system, health, and general well-being.
Keto Diet Principle: We speak of a ketogenic diet or Keto Diet when a person limits their meals to whole foods, natural and low in sugars while increasing their consumption of fats and proteins.
The Keto Diet is considered to be when the whole body enters a state known as “ketosis”, which occurs when you consume a low amount of carbohydrates.
As mentioned earlier, you may have heard of a ” low-carb high-fat ” diet. A Keto Diet is cutting carbs out of your entire diet and eating mostly vegetables, meats, and healthy fats.
Indeed, it does not matter whether you consume “healthy” sugar (the fructose contained in bananas for example) or processed sugars, they will have a similar effect on your whole body and prevent you from entering ketosis.
Before you can understand how your body works in a ketogenic state, you need to know how your body processes carbohydrates.
When you eat carbohydrate-rich foods, your whole body produces glucose and insulin. Glucose is the easiest form of sugar that your body can easily break down and use for energy.
When you eat or drink something sweet, your body uses glucose first, which is why you easily get a sudden burst of energy when you eat a meal with a high number of carbohydrates.
Your whole body produces insulin in response to the presence of glucose in the blood because too much glucose in the blood can be fatal, and insulin naturally lowers blood sugar levels.
Excess sugar and fats that are not used immediately as energy is stored for later use.
Our ancestors experienced famine and disease far more often than we do today, and their struggles caused our bodies to evolve in anticipation of such an event.
That’s why when you eat in a calorie deficit, your entire body uses stored fat for energy and survival, and you lose weight.
This is basically what a Keto Diet does. It reduces your carbohydrate intake so your body can go into survival mode and convert stored fat into energy.
This state is called “ketosis”. During ketosis, the whole body produces ketone bodies, created from fats broken down by the liver.
The main goal of a ketogenic diet is to easily get your body into this metabolic state to achieve certain health benefits and sculpt your body.
While on a Keto Diet, you are still able to easily eat at a calorie maintenance level or even a calorie surplus.
To do this, you need to force your whole body to easily use fat as your main source of energy instead of carbohydrates.
A true ketogenic diet requires a lot of planning, preparing meals, and having a convenient meal plan already in place.
Your meal plan is entirely dependent on how quickly you want to enter a ketogenic state. The more carb restrictive you are, the faster ketosis will occur.
If you want to ease into a strategic carb cut, it will take you longer to get into ketosis easily.
If you take a look at the label of a standard food product, you will see a detailed breakdown of all the nutrients and ingredients in each serving.
While you’re used to easy calorie counting, you’re now counting carbs and you’ll need to pay attention to how many grams of carbs are in each serving.
You’ll also notice that each food label breaks down carbs into dietary fiber, total carbs, and sugar.
While the key is to easily avoid all carbs on a Keto Diet, many foods contain fiber, in which case you’ll need to count net carbs instead. A net carb is the total dietary carbohydrate in a food product minus the amount of fiber.
It is almost impossible to eliminate all carbohydrates from your diet because even vegetables contain sugar! However, if you stick to your carb intake, you can experience the full benefits of ketosis on a Keto Diet.
Nutrient intake is the most determining factor in the success of the ketogenic diet and weight loss. Therefore, you need to break down your daily meal plans into specific macro percentages: 70% fat, 25% protein, and 5% carbs.
The number of grams for each nutrient category is simply determined based on your goals, current weight, activity level, etc.
You can find a calculator online that will help you figure out how much of each nutrient you should be getting.
You can find a Keto Diet calculator online that will help you figure out how much of each nutrient you need to consume.
However, it is common to consume less than 30 grams of carbohydrates per day to enter ketosis and less than 15 grams per day if you want to enter ketosis quickly.
The longer you keep your glucose levels low, the better your results will be. Carbohydrates that you can eat easily should be in the form of vegetables, nuts, and some dairy products.
Many people on the Keto Diet keep cheese, butter, plain yogurt, and sour cream in their diet just to enhance the flavor of their food.
You need to stay away from all refined sugars, like wheat products, starch, and fruits. It may seem incredibly difficult, but the results are worth the sacrifice.
There are thousands of recipes that will keep your sugar cravings at bay and help your whole body adjust to your new lifestyle.
Most of your meals should consist of protein, along with vegetables and an extra portion of fat.
One of the most common myths in the food and health industry is that fat is bad for the whole body and makes the whole body fat.
However, fat does not make you fat. A high-fat, low-carb diet will help you cleanse your organs and get rid of stubborn fat.
It is the combination of fat and sugar that causes weight gain.
Having covered the physiology of the Keto Diet, we can now move on to setting up the complete diet. Before discussing the essentials of the ketogenic diet, it is necessary to discuss a few common diet concepts.
First, we need to differentiate between body fat and body weight. Most people who follow the Keto Diet adopt the scale as the sole measure of the effectiveness of such a diet, but it does not provide any information on the loss of water, fat, or muscle.
This approach is incomplete and could be part of the reason for the failure of many traditional approaches to weight loss.
Simple changes in body weight do not paint the full picture while on a Keto Diet.
Most dieters have a tendency, from experience, to cut calories excessively. While this results in rapid weight loss at first, a plateau is simply reached as the metabolic rate slows.
This drop in metabolic rate could increase the possibility of weight regain after the full diet ends.
Many people who start such a diet tend to focus exclusively on a single measure of progress, namely change in body weight.
This scale has been used for years as the only criterion for determining whether a diet is effective or not.
While this problem arises for all diets, it is even more important for low carbohydrate diets, due to the actual variation in water weight.
To accurately determine whether such a diet is effective or not, we need more specific indicators than body weight.
Dieters should first think about the distinction between fat loss and weight loss. Weight loss is simple: If you don’t drink water for 3 days, you lose 3-5 pounds.
This is not a “real” weight loss, because the total weight comes back after drinking water again.
What most dieters want is to lose fat easily. It is a more precise type of weight loss.
Without knowing where the lost weight is coming from (fat, muscle, or water), such a person cannot determine whether a diet and exercise program is producing optimal results.
At least in the beginning it is crucial to eat until you are full. You should also avoid restricting calories too much.
Normally, a Keto Diet plan induces weight loss without deliberate calorie restriction.
The first thing you need to do on a Keto Diet is to calculate what your body needs to function optimally each day, including macronutrients (protein, carbohydrates, and fats) and calories, which involves a bit of math.
You can do this calculation manually or use an online ketogenic calculator. At the end of the day, you have to figure out what your body needs to sustain itself in such perfect health. These numbers can be thought of as your daily goals.
Take calories into consideration first if you are planning to lose weight. Depending on your gender, physical activity, or age, you need about 14 to 17 calories per pound to maintain your body mass in healthy conditions.
For example, if your total weight is 160 pounds, your daily calorie intake should be between 2240 (160 x 14) and 2720 (160 x 17).
For women, the elderly, or sedentary, it is recommended to use the lowest number that gives a level of support that is just right for your weight.
Once you have determined your calorie and protein needs, the next thing to do is to decide on what type of Keto Diet to adopt, as this will determine your macronutrient ratio.
The Standard Keto Diet (SKD) is the initial starting point for most people. Depending on the specific health need or athletic goal, the SKD can be easily replaced or alternated with one of the other types of a ketogenic diet.
One question you might just ask yourself is, how do I know when I’m in ketosis?
The most recommended method is to measure the excess ketones your body eliminates through urine. You can use ketone test strips or Ketostix, which are simple to use.
The strip measures your ketone levels and the color can be simply compared to the levels listed on the package. Ketostix readings ranging from 1.5 to 2 mmol/L are considered ideal for fat burning, although most people do very well at around 1 mmol/L.
Some common early signs of ketone adaptation are:
•General feeling of well-being or elation;
•Sweet, metallic or fruity taste in the mouth (this is called ketone breath);
•Improved mental clarity;
The odor of nail polish remover (acetone) on breath or skin.
This is a starter meal plan covering 7 days. It’s simple enough to get you off to a good start.
You are free to modify the quantities according to your tastes and your needs, or even to exchange certain foods.
Just be sure to keep track of your carbs. You can also add high-fat sauces and dressings to your liking.
There are times when it is easy to eat out even if you are on the Keto Diet.
It is quite easy to make virtually any meal served at such a restaurant keto diet friendly when eating out
These tips will help you get the most out of your restaurant meal while sticking to your ketogenic diet :
•Order the fish or meat dish offered by the restaurant, then replace carbohydrate-rich foods with additional vegetables;
•You can order egg dishes, like eggs and bacon, or an omelet;
•Order a burger without the bun and replace your fries with veggies. You can then add avocado, cheese, eggs, or bacon;
•Mexican food can also be made into a meal suitable for the Keto Diet. If you go to a Mexican restaurant, you can easily order your meat with cheese, guacamole, salsa, and creme fraiche;
If you have to have dessert, the double cream with berries or the mixed cheese platter is a good option.
Download a ” Keto Calculator ” on your laptop or smartphone and use it to simply log your macronutrients on a Keto Diet.
People often make the mistake of over-consuming protein, you have to be careful about that and stick to your limits.
This is very important because an excess protein in the whole body is converted into glucose by a process known as gluconeogenesis.
This process is automatic and it tends to increase your available carbs. Unknowingly, this is one of the main reasons many people fail to achieve ketosis.
It is essential to have a good understanding of the ketogenic lifestyle. To do this, you need to understand that you shouldn’t overeat.
Overeating will only lead to excess calories which could turn into glucose and be stored as fat.
The only way to truly lose weight on a ketogenic diet is to achieve ketosis through calorie deficiency. This activates your metabolic processes to burn stored body fat.
The process involves two different units that you need to consider: grams for macronutrients and calories for the food itself.
You must understand that these are not the same units and take this into account in your calculations. Be sure to keep a firm grip on your protein and calories throughout the day, which can be a bit difficult at first, but with consistent practice, you’ll get used to it.
As soon as you manage to reach ketosis easily, you will find that your appetite has decreased. The calories are therefore automatically taken care of since you do not eat too much.
•Set realistic expectations.
As this is a new experience, you will easily make mistakes when it comes to food, especially in the beginning. It’s just to be expected.
The only thing you can do is figure out how to easily avoid the same mistake next time and move on.
Do not panic and do not fixate on your numerical objectives (ratio of macros, grams of proteins, etc.). You don’t have to hit your target numbers exactly, some days you will hit them, and some days you won’t.
It’s best to stay as close to the target numbers as possible and then easily make small adjustments if needed.
•Don’t expect to lose all the weight you want and achieve your goal in no time.
•It can be exciting at first, but there will be times when you feel like you’re not losing weight.
So you have to hang in there and stay focused on the long-term goal.
It is a well-known fact that Keto Diet is considered a safe option only if you are in good health. You may experience ketone flu at the start of your ketogenic journey while your whole body is still trying to adapt.
Luckily, this ketone flu clears up within a few days. The symptoms you may experience are:
•Lack of energy and mental capacity;
•Sleeping troubles ;
•Decreased physical performance.
An effective solution is to try a low-carb diet for the first two weeks.
The impact this will have on your body as a whole will be to teach it to use more fat before cutting out the carbs altogether.
A change in the water and mineral balance of the body is one of the effects of the Keto Diet. You can easily remedy this by adding salt to meals or by using mineral supplements like sodium, potassium, and magnesium.
To reduce side effects, you can easily take the following daily amounts: 3,000 to 4,000 mg of sodium, about 300 mg of magnesium, and 1,000 mg of potassium.
You don’t normally need supplements while on a ketogenic diet, but the supplements on this list may be helpful.
Minerals: At the beginning of your course, it is essential to increase the number of salts and other minerals. This is necessary to counter changes in water and mineral balance;
Exogenous ketones: These supplements can help increase your body’s ketone levels;
MCT oil: Medium chain triglycerides are oils that are useful in such a weight loss program. They help boost your ketone levels and provide energy when added to your yogurts or drinks;
Caffeine: It is beneficial for energy, performance, and fat loss;
Whey: A half scoop of whey protein added to your shakes or yogurts can easily lead to an increase in your protein intake daily;
Creatine: It is especially beneficial if you combine exercise with your Keto Diet regimen. It offers many benefits for your health and performance.
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