The keto diet is known as a low-carb diet in which the body produces ketones in the liver that are used as energy.But switching to a low-carb, high-fat diet all at once can be challenging.
There is no doubt about it – this is a limited eating plan.In addition to eliminating all refined carbohydrates, you should avoid starchy vegetables, grains, sauces and juices and limit your fruit consumption.
Before you begin, determine your fitness goal
Before embarking on a diet, the first thing you should always do is determine your “why” or your main goal.This will determine your nutritional needs and direct you.There are four main reasons why someone might consider changing their diet, and not all of them are keto-friendly:
weight loss
Losing weight or losing fat is the most common reason people choose the keto diet.If this is your goal, maintaining a calorie deficit is your main idea.Progress itself can be measured by a number decreasing on a scale or by the change in your body composition, which can be assessed with any body fat analysis tool.
Increased muscle mass
Building muscle mass essentially means gaining weight and is not always ideal for everyone.Additionally, the ketogenic diet may not be the best diet for building muscle mass because carbohydrates play a positive role in training and muscle recovery.But that doesn't stop everyone, and some people see results.To build muscle, you need to focus on extra calories, exercise, and macronutrient balance.And to accurately measure your progress, you need a body composition test.
Improved performance
Fat can be an abundant and valuable source of energy that many athletes utilize.That's why the keto diet is suitable for improving performance for endurance athletes and those who don't need to train frequently and intensively.The timing of nutrient intake and appropriate nutrition are the focus of this goal.Performance progress can be measured by assessing metabolic efficiency.
Improved health
Improved health is not always the primary goal of those following a keto diet unless health improves through weight loss.This is because the keto diet is quite restrictive and getting enough vitamins and minerals (micronutrients) can be challenging.
If you want to improve your keto diet, you first need to think about your food choices.Progress toward this goal can be measured through biometric testing.However, new research continues to examine the potential benefits of a low-carb and keto diet for people with diabetes.
How to get into ketosis
Ways to get into ketosis:
- Increasing physical activity.
- Significant reduction in carbohydrate intake.
- Check your ketone levels
- Eat protein.
How to switch to the keto diet yourself
Once you've determined your primary health and fitness goal, the next step is to calculate the number of calories you need to consume per 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 asks 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 still fundamental to continued success.Reaching your daily carbohydrate goal is crucial, especially if you're trying to achieve ketosis.The keto diet is designed with strict macronutrient requirements in mind, including high fat intake and extremely low carbohydrate intake.
For most people, the requirements 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 your individual fitness level, metabolic efficiency, and other factors.Now you can start planning the keto menu of your dreams.However, before you start eating bacon and cheese, there are a few things you should keep in mind.Diet and the quality of the food you eat are still important to your overall health and well-being.Additionally, choosing more nutrient-dense foods can improve energy levels and mood, which in turn motivates you to stick with the ketogenic diet for longer.Some of the foods should contain healthy carbohydrate substitutes.Products suitable for this include: cauliflower, rice, portobello mushroom rolls, spaghetti squash.
How to do a keto diet properly
Planning your keto menu is only half the battle;Your progress is the result of persistence.This means you need to stick to your diet plan for more than a few weeks.However, sticking to a diet is based not only on willpower, but also on developing healthy habits and daily routines that allow you to succeed.You also don't have to be perfect on the keto diet for it to be effective.It's possible to get off track and still see progress as long as you stick to your calorie goals and keep working toward them.To follow the keto diet, use the following strategies:
- Read the labels carefully.
Everything contained in a pack, including high-calorie drinks and common medications like cough medicine, can be filled with 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 the production of ketones.
- Use sweeteners and flour substitutes.
It's difficult to completely eliminate sugar and flour from your diet, but it's possible if you know what to replace them with.Whatever nutritional approach you choose, make sure it allows you to maintain your health, well-being and positive results.