The keto diet is known as a low-carbohydrate diet where the body produces ketones in the liver to be used as energy.But switching to a low-carbohydrate, high-fat diet at the same time can be a challenge.
There's no doubt - this is a restricted eating plan.In addition to eliminating all refined carbohydrates, you should also avoid starchy vegetables, grains, sauces, juices, and limit your fruit intake.
Before starting, determine your fitness goals
Before going on any diet, the first thing to do is always know 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:
Weight loss
Losing weight or fat is the most common reason people decide to try keto.If this is your goal, maintaining a calorie deficit is your main idea.Progress itself can be measured by looking at the number on a descending scale or by changing your body composition, which can be assessed using any body fat analysis tool.
Increased muscle mass
Increasing muscle mass essentially means gaining weight, and this is not always ideal for everyone.Additionally, the ketogenic diet may not be the best diet for building muscle mass, considering the beneficial role carbohydrates play in training and muscle recovery.But this doesn't stop everyone, and some people are starting to 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.
Performance improvements
Fat can be an abundant and valuable energy source that many athletes use.This is why the keto diet is suitable for improving the performance of endurance athletes and does not require frequent high-intensity training.Timing of nutritional intake and adequate nutrition is the primary focus of this goal, and performance progress can be measured by assessing metabolic efficiency.
Improved health
Improved health is not always the primary goal of those following the keto diet, unless health improves as a result of weight loss.This is because the keto diet is quite strict and getting lots of vitamins and minerals (micronutrients) can be a challenge.
If you want to upgrade your keto diet, the first thing you need to think about is your food choices.Progress towards 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 enter ketosis
How to enter ketosis:
- Increase 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 goals, the next step is to calculate the number of calories you need to eat per day to lose weight, gain weight, or maintain your 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.Even though calorie control has the biggest impact on your weight, understanding keto macros is still important for continued success.Meeting your daily carbohydrate goals is critical, especially if you're trying to achieve ketosis.The keto diet is designed with strict macronutrient requirements, including a high fat intake and very low carbohydrate intake.
For most people, the requirements look like this:
- 70% calories from fat
- 25% calories from protein
- 5% calories from carbohydrates
However, the ideal macronutrient ratio that is right 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 keep in mind.Nutrition and the quality of the food you eat remain important to your overall health and well-being.Additionally, choosing more nutritious foods can help improve energy levels and mood, which in turn will motivate you to stick with the ketogenic diet longer.Some meals should include healthy carbohydrate substitutes.Good products for this include: cauliflower, rice, portobello mushroom patties, spaghetti squash.
How to do the keto diet correctly
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 is not only based on willpower, but also on developing healthy habits and daily routines that will allow you to achieve success.You also don't have to do the keto diet perfectly for it to be effective.It's possible to go off track and still see progress, as long as you stay consistent with your calorie goals and keep working toward them.To follow the keto diet, use the following strategies:
- Read labels carefully.
Anything in the package, including high-calorie drinks and common medicines such as cough medicine, can contain hidden carbohydrates.Make sure the label does not contain ingredients such as maltodextrin, dextrose, sugar, cane syrup, or starch.The reason is that these substances can increase blood sugar levels and interfere with ketone production.
- Use sweeteners and flour substitutes.
Sugar and flour are difficult to eliminate completely from your diet, but it is possible if you know how to replace them.Whatever dietary approach you choose, make sure it allows you to maintain health, well-being and positive results.