Okay, so you have finally decided to give the keto diet a try. Great.
The ketogenic diet is one of the most effective weight loss diet plans that can help you stay fit and healthy while maintaining your weight. Many studies suggest that following a low-calorie ketogenic diet can help you lose some extra pounds while preserving muscle and strength.
But before you give the keto diet a whirl, there are some points that you should keep in mind to make the most of it. Here are some important things every beginner should know before starting this ultra-low-carb diet.
Let’s get started.
Doing it Right is the Key
The ultimate goal of the ketogenic diet is to achieve and maintain a state of ketosis. In general, your body is fueled by glucose that you get from carb-rich foods. On a ketogenic diet, your body is deprived of carbohydrates and starts finds alternative ways to produce energy. It starts using energy from stored fat instead of carbohydrates and converts fats into a usable energy source.
Most people don’t actually limit their carbohydrate intake, which makes it hard to reach ketosis. When it comes to following a ketogenic diet and achieve ketosis, nutritionists believe that you need to consume less than 50 grams of carbohydrates per day within a week to achieve ketosis.
Follow Keto Diet Fans on Social Media
Following the enthusiastic group of keto diet, fans can be greatly helpful to get healthy ideas and expert advice. There are hundreds of keto-friendly recipes that you can find online. But when it comes to making healthy food decisions and know the nutritional value of the foods you are consuming, the key is to getting support from nutritionists, dieticians and those who are already following it rigorously. Following a low-carb keto diet plan is the healthiest way will enable you to take maximum advantage of it and make you lose weight quickly.
Control Your Carb Cravings
For many keto dieters, controlling carb cravings is one of the biggest challenges. Since the human body uses carbohydrates for its main source of energy, many find it really hard to reach the state of ketosis. So, if you find yourself with intense carb cravings, stay calm, as you are fighting against the biological nature.
It Might Not Work for You
Keep in mind that a ketogenic diet is not a guaranteed sustainable weight loss solution. Many people feel fine while following the keto diet, while some experience tiredness all the time, low performance, and irregular bowel movements. Some people can’t survive on a ketogenic diet because of their genes. A gene, named ACSL1 is responsible for burning fat as an energy source while ApoA2 is the overeating gene. Any mutation on those genes makes it difficult for your body to break down the fat. It doesn’t mean that genetic testing is performed before following the keto diet.
If your body is not losing weight besides following a restrictive meal plan, don’t worry. Try following a different weight loss meal plan that suits your best.
Get Enough Fiber
Following the ketogenic diet plan means, 5-10% of carbohydrates, 15% of protein, and 75-80% of fats. It may restrict fiber intake, which is not good for your body. Fiber is important for promoting digestive health; its deficiency can lead to constipation, irritable bowel syndrome, and other gut problems. With careful planning and healthy food choices, you can increase your fiber intake while following a keto diet. Adding high-fiber, low-carb foods to your diet can prevent you from digestive disorders.
You will Feel Satiated
One of the biggest benefits of adopting a keto diet and eating high fiber, protein-rich foods is that you will fill up faster. Staying full means, you can control your appetite and maintain a healthy weight. But don’t forget to drink enough water to make it easier for your kidneys to excrete nitrogen-containing compounds.
Following the Ketogenic Diet is not Easy
Keep in mind that sticking to a restrictive eating plan for long needs a lot of patience and determination. If successful long-term weight loss is your ultimate goal, then you should stay motivated. There are hundreds of thousands of high-fat, protein-based foods that you can eat, but any food that contains more than a few grams of carbohydrates will not produce the desired results.
The ketogenic diet is not a one-size-fits-all strategy for your health and weight loss goals. It might work best for some people, but it doesn’t mean it will be a perfect weight loss regimen for everyone. For many, sticking to the restrictive keto diet is a challenge. With healthy lifestyle changes and a lot of patience, any eating plan can produce the best results. If you think you are all set for the challenges of keto diet plan, great, go ahead!