How to Start Ketogenic Diet and Maintain It Effectively?

Let’s first be clear in what a keto diet is. Simply put it is a high fat low carb low to moderate protein diet by drastically restricting carbohydrates in your diet. The body will enter and sustain ketosis a metabolic state where the body burns a highly efficient alternative fuel called ketones.

Eat essentially meals with low amount of carbs

Not only does a keto diet help with weight loss, but current research also indicates that it can help to improve health conditions, like heart disease type 2 diabetes and Alzheimer’s disease.

To start your keto ojurney off on the right foot here are my top three key pieces of advice.

Eat the right Foods

Let’s start with food your goal on a consistent basis is to replace carb heavy foods with keto friendly Foods. This will help you eat fewer calories than before and help jumpstart and sustain ketosis. You will need to focus on food high in fat, and healthy oils, leafy green and above-ground vegetables nuts and seeds.

You could also eat avocado, berries and keto approved sweeteners. You’ll need to entirely avoid grains sugar fruit and starchy vegetables. It’s important to note that you don’t have to figure out how to do this on your own. There are so many resources including meal plans shopping lists budget breakdowns and recipes. Raed further and I will teach you to avoid common pitfalls how to read labels and nutrition.

Role of resistance training in ketogenesis

In addition to low carb diet resistance training will help you met away excessice body fat and get more lean muscle mass. For that matter, not only you’ll enter keto mode, you’ll also enhance your energy consumption and become efficient fat burner.

When I started doing resistance training, it was obvious to me that most people in the gym didn’t know what they were doing. It’s no wonder, because no one tells them. Besides, much of the “information” out there is less than optimal.

One of the most important things they get wrong: it doesn’t take a lot of time. When people think they must spend hours a week in the gym or otherwise exercising, they lose interest or never start.

In less than one hour a week, even 30 minutes a week, you can get significantly healthier, build muscle, and lose fat. I want to help people get past the vast amount of bad information. If you’re ready to transform your health in under one hour a week resistance training is your ultimate choice.

How to Sustain a Ketogenic Diet?

Thinking about nutrition dense foods make you wise  in  picking which foods can be swapped and substituted for foods that are off-limits. You might be surprised how many things like bread pasta cookies and ice cream You can still enjoy if you just learn how to make them keto friendly.

It’s not just eating the right Foods though. That is the foundation of the diet. You must also learn how much to eat. So that brings us to our second point a keto diet can help you to restrict your calorie intake in a slow and steady way which leads to long-term weight loss.

If you’re not carefully tracking what you eat one way to figure out how much you should be eating on a keto diet is to check on your progress every few weeks and adjust accordingly

How long can you stay on a ketogenic diet?

You’ll also need to track your macronutrients or macros. Those are fats, carbs and protein which need to be kept in careful balance to keep your body in ketosis as a general rule. We recommend eating below 35 grams of carbs a day in aiming to get seventy percent of your calories from fat and 25% for protein.

So learning to decipher food contents and macro ingredients, you dial in exactly what to be aiming for each day and will keep you on track for a deeper dive into macros.

When you’re starting out on a ketogenic diet, you must prepare for the keto flu. When you first cut back on carbohydrates, your body will experience some changes as it adjusts to your lifestyle. One possible change is the keto flu an umbrella term for the flu like symptoms. You may encounter like fatigue or mental fogginess. Usually these symptoms only last a short while but it is best to be prepared. You will need to drink more water increase your sodium potassium and magnesium intake and eat more fat especially MCTS which stand for medium chain fatty acids or fats.

Most importantly check in with yourself from time to time to monitor the changes in your body composition and how you feel to be sure that the ketogenic diet is the right choice for you.

Tips for easing off of the keto diet

Most people won’t listen to any health advice or information that isn’t doctor-approved. Since the doctors have taken so many wrong turns, and are slow to catch up, that leaves many people in the lurch. Conflicting information also confuses people, so they don’t know what to do.

On the other hand, even if you give people perfect information, in my experience few will make the changes necessary for their health. We see this with the recent news that it’s not necessary for people to cut back on red and processed meat consumption.

Once you reach your goal weight

It’s going to be a long time before this news filters down to become common wisdom. Meanwhile, you might need help now. What do you do? Assuming that you want to do what’s right for your health, and are willing to make changes, here are my suggestions for the top things to do:

  1. Eat meat and other animal foods, like eggs, fish, and fermented dairy
  2. Cut refined grains, sugar, and seed oils – ruthlessly
  3. Don’t eat all the time
  4. Resistance training

Doing these things may give you 80% of the health benefits you can expect from a healthy lifestyle. If you did those things, you’d be miles ahead of the pack in terms of health and appearance and energy.

  1. You’d fight aging and depression.
  2. Your insulin sensitivity, one of the most important aspects of good health, would improve.
  3. You’d prevent yourself from getting chronic disease.

If you do the right things, you’ll soon find yourself in the top 10% in health.

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