Keto diet, which is one of the methods of losing extra weight and improving health, has caught on in recent times. According to research, taking up this low-carb and high-fat diet enhances fat loss and also helps in treating various conditions, including Type 2 diabetes and cognitive decline. Although people avoid fat due to high-calorie content, scientific studies have shown that adopting ketogenic diets is more beneficial when trying to lose weight than low-fat diets.
Even though adopting a keto diet seems a bit of a challenge, it doesn't have to be so. You have to aim at minimizing your carb intake while improving your intake of fat and protein content. You should limit carbs to achieve and maintain a state of ketosis. For some people, attaining this state means consuming less than 20 grams, while others can achieve ketosis even with higher carb intake.
By increasing your daily physical activity, you can shed off pounds faster. It is worth noting that you don't need to visit the gym six times a week or jog every morning. All you need is more physical movement daily.
For example, ensure that you get at least a two-minute break from sitting in your chair every hour, and instead of the elevator, make use of the stairs. Whenever possible, walk when attending to your errands, acquire a standing desk, or stand up and move around when picking phone calls. These small movements burn calories, which significantly add up at the end of the day.
2Test Your Ketones
To track whether you are in ketosis or not, especially at the early stages, you need to test your ketone levels. For the most precise results, make use of a blood ketone meter. You are in nutritional ketosis if your levels stay above 0.5 mol/L. A cheaper alternative is to utilize urine test strips.
It is essential to monitor your ketones if you are following a ketogenic diet. When you test your blood's ketone levels, you get an earlier warning since ketones usually appear in the blood earlier than in urine. It is beneficial since, at times, you aren't able to provide a urine sample when you're dehydrated.
3Eat A Clean Ketogenic Diet
In addition to your macros, you also have to consider the quality of your food. Even though you can remain in ketosis by consuming processed cheese singles and ham slices, these types of foods don't offer the best nourishment for your body. It would be best if you concentrate on quality keto foods, such as grass-fed beef, wild fish, avocado oil, and fresh leafy greens.
The reasoning behind the clean keto diet is to consume a constant macronutrient breakdown that consists mainly of high-quality protein in controlled amounts, healthy fats, and limited carbohydrates (not exceeding 50 grams per day). It can supply your body with the energy you require to shed off body fat without enduring weakness, hunger, and fatigue. Eat seafood caught in the wild, organic produce, and healthy anti-inflammatory fats in addition to grass-fed and finished pasture-raised meats. Avoid vegetable and seed oils.
4Give Your Body Adequate Time To Get Into Ketosis
To reach ketosis, it will take you about 2-7 days. How fast you get into ketosis is dependent on the specific state of your body and metabolism. Never rush this step if you want to keep the keto flu and other likely side effects at bay. Women, in particular, are highly advised to give getting to ketosis some time as this helps to prevent over-stressing their systems.
Any individual who wants to achieve ketosis, regardless if it is for weight loss, to minimize the likelihood of heart disease, or to control and maintain the levels of blood sugar, should focus on reducing their carb intake to 20 grams (g) per day or less. But this number is not fixed. You might still be able to achieve a state of ketosis even with higher carbohydrate consumption, or you might also need to consume less than the specified amount. All in all, it is worth noting that ketosis isn't for everyone. To avoid experiencing adverse effects, you should not stay in a ketosis state for extended periods.
5Figure Out Your Keto Macros
A keto calculator will give you your keto macros. Set your nutritional target depending on the composition of your body to make it easier to reach and stay in ketosis while losing weight. Tracking your macros might seem overwhelming; however, after getting a sense of the number of carbs, fats, and proteins present in the foods you regularly consume, tracking your macros will become natural.
When following a keto diet, understanding how to calculate macros is more crucial than counting calories. For your body to start burning ketones as its primary energy source, it is essential to stick to a high-fat, low-carb diet plan to achieve ketosis. A lot of people get 20% of their calories from proteins, 75% from fat, and less than 5% from carbohydrates.
These are important tips. However, your body type, level of activity, and weight loss objectives are the basis for your specific macros. The primary motivation and ultimate goal of adopting a keto diet is weight loss. When you follow the keto diet, you'll experience many positive effects. The said positive effects include a reduction in inflammation, improved energy, reduced blood sugar, and increased brain focus.
Apart from losing weight, you will benefit from increased energy levels and feel more focused than usual. Several individuals have made complaints of experiencing "keto flu." It often happens during the early stages of the diet, and it is mainly because of the body undergoing withdrawal from carbohydrates. To fight the keto flu symptoms, ensure that you get sufficient sleep, replenish your electrolytes, and stay hydrated.