The ketogenic diet emphasizes on losing weight through the burning of stored up fats present in the body system. Many medical specialists view the guide to keto diet as the best method of losing weight. This is because the ketogenic diet will enable you to reduce your cravings, boost your energy, concentration, and mental focus levels; as well as help you lose weight.
When you are in ketosis, your body will rely on ketones which is produced from burnt up fats as a source of energy. Typically, the ketogenic diet has low carb content; and its main purpose is to cause a deficit of glucose within your body system. Many keto dieters have a carb intake limit of about 30 grams. When your body has insufficient glucose, it will look for an alternative energy source such as ketones.
This ketogenic concept is not new, it started long ago in the days of our ancestors. Our ancestors had insufficient food, and they would stay for many days without eating anything. During these intermittent fasting periods, their bodies will convert their stored fats into ketones which will be their main source of energy. Therefore, our forefathers used to practise the ketogenic lifestyle without knowing.
The ketogenic diet was also previously used in neurology to cure children who have either Parkinson’s or Alzheimer’s disease. The guide to keto diet was introduced as a weight loss program in the year 2012 by Dr. Gianfranco Cappello. In his study, Dr. Cappello examined 19,000 people who had eaten only high-fat foods for a full consecutive year. According to Dr. Cappello, 99% of these people had lost a considerable amount of weight when the year ended.
Currently, the ketogenic diet is trending. For instance, celebrities such as Kim Kardashian and Kylie Jenner recently started keto dieting. Also, there is plenty of information about the keto diet on social media, blogs, and books.
How Does the Ketogenic Diet Work?
You can follow the guide to keto diet plan for an indefinite period, or you can use it as a short term weight loss plan. The ketogenic diet usually consists of foods which have a low carb, high fat, and average protein content. Here are some guidelines on how to start keto dieting;
Get Familiar with Keto-friendly Foods
You should know what kinds of foods you should eat and what you should not eat while on the ketogenic diet. According to Chris Kresser, if you get familiar with keto-friendly foods from the onset; you will be able to follow the keto diet plan strictly. Some examples of keto-friendly foods include seeds and nuts, fatty meats, low-carb vegetables, berries, avocados, and coconut oil.
Also, you should try making daily meals from these keto-friendly foods. There are many ketogenic recipes online, and you should learn how to make a variety of keto-friendly meals.
You should also know how to control your carb intake. You should identify beforehand foods which have hidden carbs and which you frequently use such as onions and potatoes, and get rid of them.
Don’t Think that Your Sugar Cravings Will Quickly Disappear
You are most likely to lose your cravings when you start keto dieting, but they won’t disappear within hours. Within the first few days after you have begun keto dieting, you may crave for your favourite sugary and high carb foods. Therefore, you should always equip yourself with keto advanced weight loss pills and keto-friendly desserts such as nut butter and dark chocolate.
What You Should Do When you are Suffering from the Keto Flu
Within some few days after you have started keto dieting, you may experience some unpleasant feelings of sickness. Some of these uncomfortable feelings include headaches, fatigue, mental fogginess, and muscle aches.
Don’t be discouraged from keto dieting when you experience the keto flu since you will only feel sick for a short time. You should take plenty of water and have sufficient sleep and rest to cope well with the keto flu.
What Happens After the Keto Flu?
When the keto flu ends, your body will become fully fat adaptive. After the keto flu, the ketogenic diet will seem more natural to you, and you will start reaping all the benefits of ketosis. For instance, you may lose weight, or you may be more physically active.
What are the Signs of Ketosis?
There are some signs which you can use to know whether you are in ketosis. Some of these signs include fruity breath, increased concentration, reduced hunger, increased energy, and weight loss. However, the surest way of knowing whether you are in ketosis is to use a ketogenic test such as a blood, breath, or urine meter.
How Much Does the Ketogenic Diet Cost?
Some ketogenic foods such as grass-fed meat and fresh vegetables may be more expensive than other normal high carb foods. The cost of the ketogenic diet typically varies depending on your preferences. For instance, vegetarians spend far less amount of money than meat lovers during keto diet grocery shopping since they will only purchase seeds, nuts, and non-starchy vegetables.
If you are a meat lover, you can opt for cheap and lean stakes instead of expensive, fatty meats. Moreover, you can purchase less exotic, in-season veggies to stay within your budget.
Is the Ketogenic Diet Easy to Follow?
If you are a focused person, then it will be much easier for you to adhere to the ketogenic diet strictly. However, it can be quite challenging to follow the guide to keto diet if you are a lover of pasta, bread, French fries, pizza, and sugary desserts. You should educate and prepare yourself adequately before you start keto dieting so that you can cope with the challenges that come with it.
How to Exercise while Keto Dieting
The ketogenic diet will make you more physically active and boost your energy levels. Due to this increased energy, you can comfortably exercise while keto dieting. There are some techniques which you can use to enhance your exercise regime while on ketosis. Some of these techniques include taking keto pre-workout and post-workout supplements and practising carb cycling.
If you intend to lose weight, then you should start keto dieting. As illustrated by US News, following the keto diet plan is the best way to lose weight and lead a healthier lifestyle.