The keto diet is known as a low-carb diet in which the body produces ketones in the liver to use for energy.But switching to a low-carb, high-fat diet at the same time can be challenging.
There's no doubt about it - this is a restrictive eating plan.In addition to eliminating all refined carbohydrates, you should avoid starchy vegetables, grains, sauces, juices, and fruit juices.
Before you start, determine your fitness goals
Before committing to any diet, the first thing to do is always your “why” or main goal.This will determine your dietary needs and guide you further.There are four main reasons why someone might consider changing their diet, and not all of them are keto-friendly:
Losing weight
Weight loss or obesity is the most common reason people decide to try keto.If this is your goal then maintaining a calorie deficit is your main idea.Progress itself can be measured by watching the number decrease on the scale or by changes in your body composition, which can be assessed with any body fat analysis tool.
Increase muscle mass
Gaining muscle is essentially gaining weight and is not always ideal for everyone.Furthermore, the keto diet may not be the best diet for building muscle mass, due to the beneficial role carbohydrates play in exercise and muscle recovery.But that doesn't stop everyone and some are seeing results.To build muscle, you need to focus on additional calories, exercise, and macronutrient balance.And to accurately measure your progress, you need to test your body composition.
Improved performance
Fat can be a rich and valuable source of energy used by many athletes.This is why the keto diet is suitable for increasing performance in endurance athletes and those who do not need regular high-intensity workouts.Timing of nutrient absorption and adequate nutrition is 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 primary goal of those following the keto diet, unless health is improved through weight loss.This is because the keto diet is quite restrictive and getting plenty of vitamins and minerals (micronutrients) can be a challenge.
If you want to improve your keto diet, the first thing you need to think about 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
Ways to achieve ketosis:
- Increase physical activity.
- Significantly reduce carbohydrate intake.
- Check your ketone levels
- Eat protein.
How to switch to the keto diet on your own
Once you have determined your main 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 to do this is to use an online calorie calculator or download a fitness app that will ask your age, height, weight, gender and fitness level to estimate your daily needs.Although calorie control has the biggest impact on your weight, understanding keto macros is the foundation for continued success.Hitting your daily carb goal is important, especially if you're trying to reach ketosis.The keto diet is designed with strict macronutrient requirements, including high fat intake and extremely low carbohydrate intake.
For most people, requests look something like this:
- 70% calories from fat
- 25% calories from protein
- 5% calories from carbohydrates
However, the exact ideal macronutrient ratio for you may depend on the individual's 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.Nutrition and the quality of the food you eat are still important to your overall health and well-being.Additionally, choosing more nutritious foods can help boost your energy levels and mood, which will motivate you to stick with the ketogenic diet longer.Some foods should include healthy carbohydrate alternatives.Products suitable for this include: cauliflower, rice, portobello mushrooms, spaghetti squash.
How to do the keto diet properly
Planning your keto menu is only half the battle;Your progress is the result of consistency.This means you have to stick to your diet plan for more than a few weeks.But following a diet isn't just based on willpower, it's also based on developing healthy habits and daily routines that will help you achieve success.You also don't have to do the keto diet perfectly for it to be effective.You can get off track and still see progress, as long as you stay consistent with your calorie goals and continue to work toward them.To follow the keto diet, use these strategies:
- Read labels carefully.
Anything that comes in a packet, including any high-calorie drinks and common medications like cough drops, can be full of 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.
It's difficult to completely eliminate sugar and flour from your diet, but you can do it if you know what to replace them with.No matter what diet method you choose, make sure it allows you to maintain your health, well-being, and positive results.