The keto diet is a well-known low-carb diet in which the body produces ketones in the liver to use as energy.But switching to a low-carb, high-fat diet all at once can be challenging.
Make no mistake - this is a limited diet plan.In addition to eliminating all refined carbohydrates, you should also avoid starchy vegetables, grains, sauces, juices, and limit fruit intake.
Before you start, determine your fitness goals
The first thing you should do before embarking on any diet should always be your “why” or main goal.This will determine your dietary needs and guide you further.There are four main reasons people consider changing their diet, but not all of them are suitable for keto:
lose weight
Weight loss or fat loss is the most common reason why people decide to try keto.If this is your goal, then maintaining a calorie deficit should be your main idea.Progress itself can be measured by watching the numbers on the scale decrease or change your body composition, which can be assessed using any body fat analysis tool.
Increase muscle mass
Gaining muscle mass is essentially gaining weight, which isn't always suitable for everyone.Additionally, given the beneficial role of carbohydrates in training and muscle recovery, the ketogenic diet may not be the best diet for building muscle mass.But that doesn't stop everyone, and some are already seeing the results.To build muscle, you need to focus on extra calories, training, and a balance of macronutrients.To accurately measure your progress, you'll need to take a body composition test.
Improve performance
Fat is a rich and valuable source of energy used by many athletes.This is why the ketogenic diet is suitable for improving the performance of endurance athletes and people who don’t need frequent high-intensity training.Regular intake of nutrients and adequate nutrition are the main focus of this goal, and progress in performance can be measured by assessing metabolic efficiency.
Improve health
Improving health is not always the main goal for those following the ketogenic diet unless health improves as a result of weight loss.This is because the keto diet is very restrictive, and getting enough vitamins and minerals (micronutrients) can be challenging.
If you want to improve your ketogenic diet, the first thing you need to consider is your food choices.Progress toward this goal can be measured through biometric testing.However, new research continues to explore the potential benefits of low-carb and keto diets for people with diabetes.
How to get into ketosis
How to get into ketosis:
- Increase physical activity.
- Carbohydrate intake is significantly reduced.
- Check your ketone levels
- Eat protein.
How to switch to a ketogenic diet on your own
Once you've identified your major health and fitness goals, the next step is to calculate the number of calories you need to eat each day to lose weight, gain weight, or maintain weight.The easiest way is to use an online calorie calculator or download a fitness app, which will ask you for your age, height, weight, gender and fitness level to estimate your daily needs.Although calorie control has the biggest impact on your weight, understanding ketogenic macros is still the foundation for continued success.Meeting your daily carb goals is crucial, especially when you're trying to achieve ketosis.The ketogenic diet is designed with strict macronutrient requirements, including high fat intake and very low carbohydrate intake.
For most people, the requirements are this:
- 70% of calories come from fat
- 25% of calories from protein
- 5% of calories from carbohydrates
However, your exact ideal macronutrient ratio may depend on your personal fitness level, metabolic efficiency, and other factors.Now you’re ready to start planning your dream keto menu.But before you start eating bacon and cheese, there are a few things to consider.The nutrition and quality of the food you eat remain important to your overall health and well-being.Additionally, choosing more nutritious foods can help boost energy levels and mood, thus motivating you to stick with the ketogenic diet longer.Some foods should contain healthy carbohydrate alternatives.Products that are ideal for this include: cauliflower, rice, portobello mushroom bread, spaghetti squash.
How to do a ketogenic diet correctly
Planning your keto menu is only half the battle; your progress is the result of persistence.This means you have to stick to the diet plan for more than a few weeks.But dieting isn’t just about willpower, it’s also about developing healthy habits and daily routines that will set you up for success.You also don’t have to execute the ketogenic diet perfectly for it to be effective.As long as you stick to your calorie goals and keep working hard, you can still see progress even if you fall off track.To follow the ketogenic diet, use the following strategies:
- Read labels carefully.
Anything in a package, including any high-calorie drinks and common medications like cough drops, may contain hidden carbohydrates.Make sure the label does not contain ingredients such as maltodextrin, dextrose, sugar, cane syrup or starch.Because these substances can increase blood sugar levels and impair ketone production.
- Use sweeteners and flour substitutes.
Sugar and flour are difficult to completely eliminate from your diet, but it is possible if you know what to replace them with.No matter which diet you choose, make sure it keeps you healthy, happy, and with positive results.