The keto diet is well known as a low-carb diet in which the body produces ketones in the liver to be used as energy.However, switching to a low-carb and high-fat diet at the same time can be difficult.
No doubt about it, this is a limited diet plan.In addition to eliminating all refined carbohydrates, you should avoid starchy vegetables, grains, sauces, juices, and limit fruit consumption.
Before you start, set your fitness goal
Before committing to any diet, the first thing to do should always be your "why" or ultimate goal.This will determine your nutritional needs and guide you further.There are four main reasons someone might consider changing their diet, and not all of them are good for the keto body:
Weight loss
Losing weight or fat is the most common reason people decide to try keto.If this is your goal, your main idea is to maintain a caloric deficit.Progress can be measured by seeing numbers decrease or by changing body composition, which can be measured using any body fat analysis tool.
Increased muscle mass
Gaining muscle mass is essentially weight gain, and that doesn't always work for everyone.Also, the ketogenic diet may not be the best diet for building muscle mass, given the positive role carbohydrates play in training and muscle recovery.But that doesn't stop everyone, and some people do see results.To build muscle, you'll need to focus on extra calories, training, and macronutrient balance.And to accurately measure your progress, you need to take a body composition test.
Improved performance
Fat can be an abundant and valuable source of energy used by many athletes.This is why the keto diet is suitable for endurance athletes and those who do not need frequent high-intensity training.The main focus of this goal is the timing of nutrient intake and proper nutrition, and performance progress can be measured by measuring metabolic efficiency.
Improved health
Improving your health isn't always the main goal of a keto dieter unless your health improves with weight loss.This is because the keto diet is quite restrictive and getting plenty of vitamins and minerals (micronutrients) can be difficult.
If you want to improve your keto diet, the first thing you need to think about is your food choices.Progress towards this goal can be measured through biometric tests.However, new research continues to investigate the potential benefits of low-carb and keto diets for people with diabetes.
How to get into ketosis
Ways to get into ketosis:
- Increasing physical activity.
- A significant reduction in carbohydrate intake.
- Ketone level testing
- Eating protein.
How to transition to a keto diet on your own
Once you've determined your primary health and fitness goal, the next step is to calculate the number of calories you need to eat per day to lose, gain, or maintain weight.The easiest way to do this is to use an online calorie calculator or download a fitness app that will ask you for your age, height, weight, gender and fitness level to estimate your daily needs.While calorie control has the biggest impact on your weight, understanding keto macros is still key to success.It is very important to hit your daily carb goal, especially if you are trying to achieve ketosis.The keto diet is designed with strict macronutrient requirements, including high fat and extremely low carbohydrate intake.
For most people, the requirements look something like this:
- 70% of calories from fat
- 25% of calories from protein
- 5% of calories from carbohydrates
However, the exact macronutrient ratio that is ideal for you may depend on your individual 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 remain important to your health and well-being.Additionally, making more nutritious food choices can boost your energy levels and mood, which in turn will help you stay on a ketogenic diet longer.Some foods should include healthy carbohydrate substitutes.The following products are perfect for this: cauliflower, rice, buns with portobello mushrooms, spaghetti.
How to follow the keto diet correctly
Keto menu planning is only half the battle;your progress is the result of consistency.This means that you have to stick to your diet plan for more than a few weeks.But dieting is not just about willpower, it's about building healthy habits and routines that will help you achieve success.You also don't have to be perfect on the keto diet for it to be effective.It is possible to go off track and still see progress if you stick to your calorie goals and continue to work towards them.Use these strategies to follow the keto diet:
- Read labels carefully.
Everything in the package, including any high-calorie drinks and common medications like cough medicine, can be filled with hidden carbs.Make sure the label does not contain ingredients such as maltodextrin, dextrose, sugar, cane syrup or starch.Because these substances can increase blood sugar and disrupt the production of ketones.
- Use sweeteners and flour substitutes.
Sugar and flour are difficult to completely eliminate from the diet, but it is possible if you know what to replace them with.No matter what nutritional approach you choose, make sure it allows you to maintain your health, well-being and positive results.