What is the ketogenic diet? it ‘s a High-fat and Low carbohydrate diet pattern when you limit the number of carbohydrates you are consuming in your daily food, it allows your body to start utilizing fats as a primary fuel source.
In this article, we will talk about every aspect of the ketogenic diet and a proper guide to start your keto diet for healthy weight loss.
We all have been watching people on social media who are getting great results with the ketogenic diet and people who are able to maintain that beach body without putting much work at the gym.
If you are reading this article, that means you are looking to start your keto journey but not really sure about how to start it.
Keto Diet Vs Low Carb Diet:
A ketogenic diet is not a low carb diet. While being on a low carb diet, you reduce the amount of carb you consume but you never drop them to the minimum levels.
Low carb diet includes dropping the carbohydrates to just 15-30%, which might lead to feeling foggy or jittery. But you never drop the carbohydrates to the level where the body starts using fats as a primary source of fuel.
While on a ketogenic diet, you drop the carb intake to 5-10% which forces your body to use fats as a source of energy.
Low carb diet might work well to maintain a healthy weight but might make you feel low in energy. On the other hand, the keto diet works on reducing the fat percentage and make you have better mental clarity and energy.
Ketogenic diet seems to be a true winner in this competition.
What Is A Ketogenic Diet Plan?
To efficiently enter into the state of ketosis your body needs a specific ratio of macronutrients.
The ketogenic diet generally contains 70% of fat, 25% of protein and 5% of carbohydrates. This macro ratio is found to be the most effective for ketosis.
What is ketosis? This is how the diet got its name. Ketosis is a metabolic state when the body burns body fat as a fuel. Ketosis is not just effective in weight loss, its found to have positive effects on energy levels and mental clarity.
Signs of ketosis:
There are some common signs of entering into a state of ketosis, here is a list:
- Decreased appetite
- Improved focus
- More energy
- Change in the smell of breath.
You can also test it with the help of ketone test strips. The body usually takes 3-5 days to enter in the state of ketosis.
How To Effectively Start Keto Diet For Weight Loss.
A ketogenic diet is not as easy as it sounds, initially, it might be hard to keep yourself away from carbohydrates. Some of the initial side effects might make you feel irritated but ever thing will start falling into place after a week of sticking to diet routine.
Knowing what not to eat:
If you are aware of things that you should not be eating while following a keto diet then everything gets a lot easier.
Most of the people fail to achieve the process of ketosis because they are unaware of the things to avoid.
Stick to clean foods and try not to rely on ready-made or processed food.
Focus on eating healthy fats from eggs, meat, poultry, seafood, MCT oil, nuts, leafy greens, low carb veggies, berries.
Everyone’s body requires different nutrition and we always suggest to see a good local nutritionist for a detailed meal plan according to body needs.
Prepare your body for the change:
Instead of shutting down all the carbohydrates from your plate, prepare your body slowly for different food pattern.
Start with limiting the food that is high in carbs, and start including more veggies. This way your body will prepare itself to survive on a new diet.
I personally started my keto journey with a moderate carb diet, after a while I progressed to a low carb diet and then I introduced the ketogenic diet pattern to the body.
Slow progression in reducing the number of carbs manages to save the body from the sudden shock.
Develop some cooking skills
I saw many people following a dirty keto diet. Dirty keto is when you rely on fast food resturants and order some high fatty stuff (bacon burger). Dirty keto might help in some weight reduction but will deliver long-term ill effects.
Go through some keto websites or cookbooks that can help you cook healthy keto meal at home. Mastering 4-5 different meals can help you get through your ketogenic diet in a much healthier way.
Try Bulletproof coffee
Bulletproof coffee is a great way to kickstart your day while being in a ketogenic diet. This coffee includes coconut oil, some butter, and coffee. It delivers all the necessary nutrients to power-up your ketogenic diet.
Consume more electrolytes
Your body expels more fluid while being in the state of ketosis, this might lead to dehydration.
Adding some electrolytes in your routine can save you from feeling lethargic because of dehydration.
Know the side effects
It’s always easy to deal with the issue when you know the side effects. Keto Flu is a common side effect that many people experience while being in the first 10 days of the keto diet.
Symptoms of Keto Flu are nausea, constipation, headaches, fatigue and sugar cravings, etc.
Instead of making a sudden change in the diet pattern opt to make slow changes to allow your body to adjust.
Eat only when hungry
Don’t force yourself in multiple meals a day, people on ketosis often experience a drop in appetite, if you don’t feel hungry then don’t force yourself for three meals a day. It’s okay to eat just two meals.
Want to accelerate the weight loss? Exercise on a regular basis. A moderate-intensity workout can boost up the process of ketosis.
How to be on keto in a healthy way
Problem is, while people on keto are losing weight but most of the people are following dirty keto. You need to have a look at the video below if you really want to follow healthy keto.