Even though Keto can help you lose weight and burn fat it will only help you do that if you do it right.
So I am going to give you guys a step by step guide that will allow you to properly set up your own ketogenic from scratch.
I am going to provide you with every information you need including what foods to eat how much to eat based on your individual body how to get into ketosis faster, what supplements to take as well as the benefits side effects and much more.
Let’s start with basic-
A Ketogenic diet is a high-fat moderate protein low carb diet and the goal is to get you into a state known as ketosis.
Normally your body uses glucose or carbohydrate as its primary source of energy but ketosis is a state where your body doesn’t have enough glucose to use for energy.
So it switches over to primarily using fats for fuel instead of as your body becomes more fat-adapted it becomes more efficient at using the dietary fat that you get from the food that you eat and it becomes more efficient at breaking down stored body fat for energy as well.
This is what helps many people lose a lot of weight on the ketogenic diet besides losing weight.
- REDUCE BLODD SUGAR.
- IMPROVE INSULIN SENSITIVITY.
- IMPROVED BLOOD TRIGLYCERIDE LEVELS.
- HIGHER LEVELS OF HDL CHOLESTEROL(GOOD).
- LOWER LEVELS OF LDL(BAD).
Now even though a Keto diet can help provide all of these benefits many people mess it up from the very beginning because they have no targets for the day.
Instead, they just avoid carbs and eat as much protein and fatty foods as they can.
Assuming that as long as they keep their carbs very low, They will burn fat.
Even though low carb diets will usually automatically restrict your calories and lower your insulin levels if you overeat protein and fat you can gain weight the same way you would buy overeating carbs.
So, Let’s start the ketogenic diet
The first thing you will want to do is figure out how much protein carbs and fats you should be having every day based on your particular body.
The standard keto diet will have about 5% of your daily calories coming to carbs, 75% of your daily calories coming from fat, and 20% of those calories coming from protein.
The easiest way to figure out exactly what this means for you and your body and how much you should be eating is using any free fat loss calculator.
Something that you will notice right away is that your carbs are very low so its important that you are selecting the right foods that will be appropriate for this type of diet plan.
Since most of you will be required to stay under 20 to 30 grams of carbs per day you will have to avoid the obvious things like refined carbohydrates candy, sugar, soda juice, and bread.
But you will also have to avoid grains like rice, oats, quinoa, buckwheat, pasta, and barley as well as things like potatoes beans and even most fruits and some vegetables.
As far as fruits you are mostly going to be limited to avocados, raspberries, blackberries, and strawberries.
Since most other fruits are going to be too high in carbohydrates to squeeze into your meal plan.
Just one banana, for example, can have over 20 grams of carbs which will pretty much use up all your carbohydrates for the day.
In regard to vegetables, an easy way to choose the right ones is by sticking to the ones that grow above the ground rather than the underground.
Spinach, celery, and asparagus are the best Keto approved vegetables that you can pretty much eat as much as you want to.
But other great vegetables include cucumber, zucchini, kale, cauliflower, tomatoes green beans, and broccoli.
On the other hand, you will have to avoid things like onions, carrots, and corn since they grow below the ground and they are much higher in carbohydrates.
You have to eat things like chicken, beef, turkey, pork, eggs, fish, as well as other seafood and you should be avoiding protein sources that contain added carbohydrates like fat-free or low-fat yogurt flavored dairy products and milk.
Last but least you will need to eat quite a bit of fat every day its important that you don’t make the mistake of being afraid of eating that fat not only will fill you up and reduce carb cravings but you are also gonna need it to maintain your energy levels.
Since you will be eating very few carbs good sources of fat include our butter, cream, coconut oil, avocados, olives, lard, and cheese.
This is all of course in addition to the fats you will be getting from your protein sources like steak, eggs, and salmon.
You can also eat nuts for fat too but you have to limit how many you eat because nuts also contain carbohydrates.
The best low carb nuts for Keto are pecans macadamias and Brazil nuts.
Now once you fill your diet plan with all the approved foods and reduce your carbs you are gonna immediately feel some changes and even some side effects.
The major one is something known as the Keto flu and even though it only usually lasts anywhere from a few days to a week.
It can be quite intense for some people you can feel thins like lower energy level more fatigue decreased performance at the gym and increased hunger.
You might also get headaches to find it harder to fall asleep you might feel nauseous and experienced muscle cramps as well as soreness.
To minimize these side effects you can try ease into a ketogenic diet by practicing a lower-carb diet that isn’t quite as low as Keto for a week or two before dropping your carbs under 5%.
You also make sure that you are drinking a lot of water getting enough salt in fact when first Keto you may have to purposely increase your salt intake to minimize the keto flu and you also eating enough fat.
Once two cups of bone broth per day can really help reduce symptoms as well.
But like I said the good news is that if you can make it through that first week you will feel a lot better.
Now normally it can take anywhere from two to seven days for your body to enter into Ketosis but there are some things that you can do to speed this up.
You can do a 24 hrs fast to quicky deplete your glycogen stores if that’s too difficult you can also combine your ketogenic diet plan with a 16-8
intermittent fasting protocol.
Where you would eat your high fat moderate protein and low carb diet during an eight-hour portion of the day and fast during the other 16 hours of the day.
Another thing you can do is a fat fast, which involves eating anywhere from 800 to 2000 calories per day with roughly 90% of those calories coming from good sources of fat.
The last thing you can do to get into ketosis faster is to maintain a high-level activity.
Remember that ketosis will only occur after you fully depleted your body’s glycogen stores to get all the stored glycogen out to there faster we can exercise
Specifically, high-intensity exercise with weights will help you into ketosis faster but keep in mind getting into ketosis faster may influence keto flu symptoms more.
So you will have to balance all this with how you are feeling, now if you’ve been on the keto diet for a few days or a full week you will probably find out if you’re in ketosis and luckily there are some signs that you could look out for feeling yourself starting to recover from the Keto flu is one sign that you’re beginning to enter Ketosis.
Another sign is a bad breath smell that’s especially obvious when you first wake up in the morning before you have anything to eat.
Bad smell is described as similar to overripe apples so it’s kind of like a fruity and metallic smell.
Obviously testing just by the smell of your breath in the morning could be a very inaccurate method but there are key tonics devices that can test the ketone levels in your breath more accurately.
The only problem is that they are usually pretty expensive, there are also some ketone test strips that you could pee on to test for ketosis.
But you can get false negatives and false positives depending on how hydrated you are at the time of the test.
The most accurate test is a Keto blood test which requires a small sample of blood that you will get by pricking your finger with a lancet the same you would test your blood sugar.
Really you don’t have to do any of these tests especially if your is to use the Ketogenic diet for weight loss.
If you see the pounds coming off the scale it has been over a week and you’re eating less than5% carbohydrates on a daily basis you are probably in ketosis.
Now on top of the standard Ketogenic diet, you also have other variations that can be great to incorporate for certain kinds of people.
For example, if you work out really hard you’re an athlete or you simply want to ease into ketosis without feeling so much of the keto flu you can try the Cyclical Ketogenic diet or the targeted Ketogenic diet.
You would set up a Cyclical Ketogenic diet by following the regular keto protocol for 5 to 6 days of the week and then you would carve up 1 to2 day per week.
This will temporarily knock you out of Ketosis but you will get right back into Ketosis fast since you will be following Keto Protocol most of the time causing your glycogen to already be very low.
With the targeted Ketogenic diet you would have 25 to 50 grams of carbs before your high-intensity workouts again it would be easy to get back into Ketosis because your high-intensity workouts will drain most of that glycogen.
Either of these approaches will make sticking to the keto diet easier for some people it will also help perform better at the gym, especially with your high-intensity workouts and that could ultimately help you preserve more muscle mass while burning fat.
The last variation is known as the high protein Ketogenic diet where you would keep your carbs at 5% but you would drop your fats to around 60% and raise your protein to around 35% of your diet.
Usually, protein is kept lower on the Ketogenic diet to prevent a process known as Gluconeogenesis in which protein will get converted to glucose.
However like I already said a little bit of glucose won’t really set you that far back there are organs in your body like your brain that required glucose to function and the small amount of extra glucose that you might get from Gluconeogenesis will probably store in your muscles and will be used during your next workout.
I used to believe that this could really impact Ketosis but it seems very unlikely to noticeably slow fat loss if you are concern about it and you want to be safe then you can just your protein intake at 20%.
Ketogenic diet for the long term:
You have to remember that when you eliminate almost all carbs it also eliminates a lot of what you might have previously thought were your favorite foods.
Just the thought of never having pasta or a piece of bread or even a banana may be enough to push people away from Keto.
However there are things you can do to still eat a variety of different foods and make Keto more manageable and entertaining for the long term for example- you can replace french fries with zucchini fries or pasta with zucchini noodles or spaghetti squash you can make mashed cauliflower instead of mashed potatoes and cauliflower recipes really do taste great
There are actually a ton of things you can do with cauliflower including cauliflower pizza, cauliflower rice, cauliflower hash browns and lasagna instead of bread you can get creative and use eggplant disks you can use portobello mushroom instead of buns and if you have it available in your grocery store there’s even special Quito bread that can actually buy.
For snacks you eat kale chips, zucchini chips, or pork rinds instead of potato chips you can also eat string cheese beef jerky and even dark chocolate desserts sweetened with only stevia.
Not only do all these things taste good but they will also help satisfy your carb craving and help you stick to the plan.
Now on the top of the food, you might be wondering about alcohol.
Does alcohol fit into the Ketogenic diet?
Well, whenever you drink alcohol of any kind your body will delay burning fat and prioritize burning off the alcohol and getting it out of our system.
So alcohol will slow fat loss as well as muscle growth regardless of what diet plan you are on.
However there are certain liquors that will hurt less than others when it comes to staying in Ketosis any kind of flavor drink that has added sugar is immediately out unflavored vodka, brandy, whiskey, tequila, and certain lower-carb wines and champagnes are ok.
You also cant have a regular beer but you can replace it with alight beer instead.
Next, let’s go over-supplementation because there are a lot of Keto supplements out there that will simply waste your money.
Have a tablespoon of apple cider vinegar mixed with water before your meals can help promote Ketone reduction because of the acetic acid that it contains.
Pure MCT oil is also good because it’s supposed to be super easy to digest and absorb and it pretty much skips your stomach and goes straight into your liver to be converted to energy faster than most other oils.
There are medium-chain triglycerides and other oils like coconut oil but just keep in mind the highest MCT content other than MCT oil goes to coconut oil with about 15% of its fats coming from medium-chain triglycerides.
With MCT oil you are getting 100% so theoretically the MCT oil should work better for Ketone production and getting into Ketosis.
You can also take a Magnesium potassium supplement due to the dehydrating effect of not having carbs.
Is the Keto diet ideal for you?
If you are pregnant or breastfeeding if you have gold bladder disease or kidney disease the ketogenic diet may not be for you.
If you have high blood pressure diabetes or high cholesterol levels you may have to talk to your doctor before starting the diet as well.
Even though Keto can help improve all these things it is a good idea to have some support form a doctor before beginning.
Also if you are an athlete or simply someone that cannot go without carbs the Keto diet may not be right for you either.
Athletes may do better in terms of performance on a moderate to high carb diet especially if they are involved in high-intensity activities or sports.
NOTE- Thanks for reading if you enjoyed it please follow on Instagram, further if you face any problem comment down below or Contact us on our social media pages