The keto diet is well known as a low-carb diet in which the body produces ketones in the liver which are used for energy.But switching to a low-carb, high-fat diet all at once can be difficult.
There is no doubt about it: this is a limited diet.In addition to eliminating all refined carbohydrates, you should avoid starchy foods, grains, sauces, juices and limit your fruit intake.
Before you start, determine your fitness goal
Before committing to a diet, the first thing you should always do is 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
Weight or fat loss 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 seeing a number decrease on a scale or by changing your body composition, which can be assessed using any body fat analysis tool.
Increased muscle mass
Gaining muscle mass is essentially gaining weight, and that's not always ideal for everyone.Additionally, the ketogenic diet may not be the best diet for building muscle mass, given the beneficial role of carbohydrates in training and muscle recovery.But that doesn't stop everyone, and some 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 a body composition test.
Improved performance
Fat can be an abundant and valuable source of energy that many athletes use.This is why the keto diet is suitable for increasing the performance of endurance athletes and those who do not need frequent, high-intensity workouts.Timing of nutrient intake and adequate nutrition is the primary focus of this goal, and progress in performance can be measured by assessing metabolic efficiency.
Improved health
Improving 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 it can be difficult to get lots of vitamins and minerals (micronutrients).
If you want to improve your keto diet, the first thing you need to think about is your food choices.Progress toward 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 get into ketosis
Ways to get into ketosis:
- Increased physical activity.
- Significant reduction in carbohydrate intake.
- Check your ketone levels
- Eat protein.
How to Switch to the Keto Diet Alone
Once you've determined your primary health and fitness goal, the next step is to calculate how many calories you need 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 for your age, height, weight, gender and fitness level to estimate your daily needs.Although calorie control has the greatest impact on your weight, understanding keto macros remains fundamental to continued success.Meeting your daily carb goal is essential, especially if you're trying to achieve ketosis.The keto diet is designed with strict macronutrient requirements, including high fat intake and extremely low carb intake.
For most people, the requirements look like this:
- 70% of calories from fat
- 25% calories from protein
- 5% of calories from carbohydrates
However, the exact macronutrient ratio ideal for you may depend on your individual fitness level, metabolic efficiency, and other factors.Now you're ready to start planning the keto menu of your dreams.But before you start eating bacon and cheese, there are a few things to consider.Nutrition and the quality of the foods you eat remain important to your overall health and well-being.Additionally, choosing more nutritious foods can improve your energy levels and mood, which will motivate you to stick with the ketogenic diet for longer.Some foods should include healthy carbohydrate substitutes.Perfect products for this include: cauliflower, rice, portobello mushroom rolls, spaghetti squash.
How to follow a keto diet correctly
Planning your keto menu is only half the battle;your progress is the result of consistency.This means you need to stick to your diet for more than a few weeks.But dieting relies not only on willpower, but also on developing healthy habits and daily routines that will set you up for success.You also don’t have to be perfect with the keto diet for it to be effective.It's possible to veer off course and see progress, as long as you stay consistent with your calorie goals and continue working towards them.To follow the keto diet, use the following strategies:
- Read labels carefully.
Anything that comes in a package, including high-calorie drinks and common medications like cough medicine, can be full of 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 levels and impair the production of ketones.
- Use sweeteners and flour substitutes.
Sugar and flour are difficult to completely eliminate from your diet, but it is possible if you know what to replace them with.Whatever dietary approach you choose, make sure it allows you to maintain your health, well-being and positive results.