How do I start a Ketogenic Diet (keto)?
The keto diet is a low-carb, high-fat diet that offers many benefits. On the keto diet, the focus is to eat high fats, moderate proteins, and avoid carbs as much as possible. This forces your body to turn to fat for fuel instead of glucose.
The keto diet is helpful with weight loss and reduces blood sugar levels and insulin levels. It lowers bad cholesterol levels and increases good cholesterol levels while enhancing health1https://pubmed.ncbi.nlm.nih.gov/19641727/. You might be thinking well how do I start doing a ketogenic diet?
To start a Keto Diet, you need to cut out carbs from your diet.
This means no bread, rice, pasta, grains, or sugar.
The only carbs you should be eating are vegetables and certain fruits like berries.
You can also eat some dairy products like cheese and heavy cream. But, keep in mind that they’re high in calories so you should be mindful about how much you eat.
Planning ahead is the key to starting a keto diet.
This includes having a realistic food plan and menu prepared beforehand.
The food that you consume will depend on the speed at which you want to enter a Ketogenic state.
The more restriction on carbohydrates that you have, the sooner you’ll reach ketosis. This is because the fewer carbs there are in your diet the better. The body will start to break down fat reserves to use as an alternative source of energy.
Vegetables, nuts, and dairy are the main sources of calories that you want to keep in check. The majority of your diet should be based on these foods. Avoid eating wheat, pasta, cereal, or anything that contains refined sugar. This will help you stay healthy.
Avocados, Star fruit, and berries are modest exceptions. You can consume these in moderation. For example, if you enjoy eating a few avocados a week, continue to do so. But, try to eat other foods with different nutritional values as well.
It is important to remember that the keto diet is high in fat.
This means your nutrient intake should consist of 70% fat. You should also include 25% protein and 5% carbs in your keto diet plan. This follows the rules of eating low carbs and moderate protein.
For a healthy diet, 20-30 grams of carbohydrates are recommended. By limiting your carbohydrates, your blood glucose levels will go down. The health effects on your body will be beneficial.
Net carbs are a different way to calculate the number of carbs you should be consuming in your diet. They get calculated by subtracting the total fiber from the total carbohydrates. So, net carbs are an important factor in calculating your macros.
On a ketogenic diet, you will lose weight. It’s important that you keep records of both your total and net carbohydrate intake. This ensures that you are meeting your nutritional needs.