You probably heard all the hype about this keto diet and now you are very much convinced that it can indeed help you with your weight loss goals so you are now ready to jump in.
But, before you jump in the keto diet bandwagon, here are 5 tips that can help you succeed and shed those stubborn fats with the ketogenic diet.
Basics of Keto
If you’ve never heard of the keto diet, no worries! I’ll explain it to you— the simple way.
In a nutshell, a ketogenic diet or ketodiet for short is a diet that requires you to eat high-fat food items while ditching the carbs.
Usually, our diet consists of high carb meals which push our body to produce insulin and glucose.
- Glucose is a simple molecule that the body can easily convert and use as energy. Therefore, glucose is the number one choice of the body as its energy
- Insulin, on the other hand, helps process the glucose in the bloodstream.
Because glucose is the body’s primary source of energy, fats are not needed and are stored.
However, if the intake of carbs significantly drops, the body will be forced to a state called “Ketosis”. It is a natural process where the body goes to “survivalmode” when food intake is low.
During ketosis, the body produces ketones, which is the result of fat breakdown in the liver. And instead of using glucose and storing fats, the body will start targeting fats and use it as an energy source. So, you start shedding those fats and losing weight.
This is the end goal of the keto diet: To force the body into this fat-burning state. And you do not do this through calorie starvation but carb starvation.
If you’re looking for a tried and tested diet and nutrition plan to help get you lean, a ketogenic diet plan could be exactly what you need. This nutritional plan has proven hugely effective in terms of fat loss, muscle growth and retention, and athletic performance.
A lot of athletes and sports personalities all over the globefollows a ketogenic diet all year round and they swear by it. While I’m about as far from a professional athlete as I could possibly be, I still think it’s a great fit for me and my life.
For beginners,the keto diet can be tough to understand. However, the tips below will make things easier and help you get a better idea of what the ketogenic diet is all about.
1. Learn to Understand What the Keto Diet Is
A lot of people make the mistake of thinking that keto diets are basically the same as diets such as The Atkins Diet, but they aren’t. While both diet plans are indeed low in carbs, Atkins is high in protein and moderate in fat. Keto, however, is a low carb, moderate protein and high fat diet. The focus is on the fats that you consume. So, the majority of your macros should be coming primarily from healthy fat sources.
2. Stay hydrated
Hydration during a keto diet plan is essential,which is why it’s vital that you drink plenty of water at regular intervals throughout the day. Hydration improves athletic performance. It helps your body to flush out toxins, and ensures that your organs function optimally while your metabolism is firing on all cylinders. Ideally, you want to be consuming at least 32 – 48 ounces of water before midday, of which 32 oz should be consumed upon waking to help jumpstart your metabolism.
3. Get plenty of healthy fats
While you can be a little lenient when it comes to your fat consumption on keto, ideally you will need to ensure that the majority of your fats come in the form of healthy fats. Avoid trans-fats which are unhealthy, and instead, focus on healthy fats such as MCTs (Medium Chain Triglycerides). The reason for this is that MCTs, due to their molecular structure, are converted into ketone bodies almost instantly, providing you with instant bursts of energy. Organic coconut oil is enriched with MCTs, and other healthy sources of fat include: oily fish, nuts, seeds, nut butter, whole eggs, avocados, and red meat.
4. Be careful of too much protein
Protein consumption should only be moderate on a keto diet. Healthy fats should take priority here. People trying to build muscle on keto often make the mistake of thinking they need to be taking in heaps of protein when this is not the case at all. Too much protein can result in a physiological process known as gluconeogenesis, which causes amino acids to be converted into glucose sugars. Glucose sugars in the system can potentially knock you out of ketosis, which is the last thing you want.
5. Make a Plan and Stick to It.
So much of success with any diet is having a plan. Not just an overall plan like the “keto diet” or the “paleo diet,” but a daily plan that works for you. Think about and plan what you are going to eat each day. This can be a big switch for some people.
If you’re not a big planner, think about buying a pre-made plan. This is what I did. All information these days is available online for free, it’s just a matter of how much time you want to spend researching and constructing a plan. One Keto plan I would recommend is called Keto Beginnings which is a great place to start. Check it out here if you want.
Congrats on taking the leap, or at least laying the groundwork to start changing your life for the better. These 5 basic pointers will help you succeed on a ketogenic diet. Give it a try! You can do it.