Last updated on May 27th, 2020 at 10:57 pm
What is keto diet?
The whole fitness industry is so much obsessed about the ketogenic diet, but what made it so special? The ketogenic lifestyle has made women and men lose weight up to 18 pounds in 5 weeks.
A keto diet is high in fat, moderate in protein, and an extremely low carb diet pattern which pushes the human body into a state of “Ketosis”.
Ketosis is a normal metabolic process when your body doesn’t have enough glucose for energy, and instead, it burns the stored fat. This process results in a build-up of a compound called ketones within the body. These ketones are produced by the liver from fatty acids during periods of carbohydrate restrictive diets, starvation.
Keep reading to know a lot more about step by step guide to keto and how to lose weight fast on keto.
Step by step guide to keto
Many people don’t see visible changes in body composition because of some basic mistakes. With our step by step guide to keto, the whole process will get easier than ever before.
Step 1: Learn Your Macros
A ketogenic diet is built around your macronutrient ratio that depends on balanced consumption of proteins, fats, and carbs (1). So, the amount of consumption can be around 60-80% from fats, 15-30% from proteins, and 5-10% from carbs.
For example, if you are taking 2000 calories per day, then your intake of nutrients should be about 50grams of carbs, 100grams of protein, and 155grams of fat. If you’re scared of muscle loss, you can have a moderate amount of protein with a minimum of 0.5 grams of protein per pound (0.5g/lb protein) which is sufficient enough to maintain muscle mass.
Step 2: Pay Attention To Food.
Another critical step is to eat high-fat and low carb foods. It is essential to follow the excellent nutrition principles such as you have to go for veggies and leafy greens, and can prefer whole foods, and also healthy fats and proteins.
Include eggs, full-fat dairy, fatty fish, nuts, olives, olive oil, avocado, and coconut oil. Healthy fats can be served up to 5-8 servings a day.
Some of the quality protein diet for ketosis is Wild-caught fish, duck, Pasture-raised bacon/pork, Grass-fed red meat, free-range chicken. Proteins can be served up to 2-4 servings a day.
If you are worried about maintaining muscle mass then you can add a few servings of ketogenic protein supplements that can help in boosting ketosis while preserving muscle mass as well.
Low carb veggies include broccoli, cauliflower, zucchini, spinach, avocado, chard, mushrooms, cabbage, lettuce which helps to enter you into the keto process. Low-carb veggies can be served up to 6-10 servings a day.
Generally, a balanced keto meal has a quality protein and a heaping side of low-carb vegetables, all covered in a fat source. You can pick and choose the favorite ingredient and make them into a delicious meal of your choice.
For example, one can have breakfast in the form of two eggs that are cooked in butter, Two slices of quality bacon, and half an avocado as a keto diet. The lunch includes grass-fed steak topped with herb butter (garlic, parsley, and butter) and dinner that includes seared sockeye salmon with hollandaise.
Step 3: Stay strong for two weeks
Your body has a habit of getting energy from carbs in daily life. Dropping down the carbohydrate can shock the body and which may lead to some side-effects.
First two weeks are always the most difficult, then your body adapts to the new food habits.
The transition from carbs to fat can be difficult for some people to manage. The body burns all the carbs that are glycogen before the ketone level increases, and the body starts entering into a ketogenic state.
During the transition, some people may suffer with “Keto flu,” that happens when your cells run out of carbs but haven’t yet figured out how to burn fat. Tiredness, Brain fog, Muscle aches, Hunger, Headaches, Trouble sleeping are some of the symptoms of keto flu.
To avoid all these issues, you have to be strong enough to take the keto diet until you adapt to it.
Here are some of the tips to help you.
· Digestive Enzymes
Your body does not have a habit of digesting those high fat and protein diet which may result in diarrhea and constipation. When you switch to high fat and low carb supplementing with Digestive enzymes can be a great idea.
· Stay hydrated
Your body also tends to lose essential water when it starts to burn fat as fuel. that’s the reason people feel dehydrated when being on a ketogenic diet. Be sure you stay hydrated.
· Double down on sodium
When you are on a keto diet, your kidneys will start to expel water. Headaches are often experienced due to low electrolytes in the body when you’re transitioning. Also, mix half a teaspoon of sea salt with some lemon and drink it as a first thing in the morning.
· Take potassium and magnesium for muscle aches
When you drop the water weight, levels of potassium and magnesium electrolytes also gets low. Due to electrolyte imbalance, your muscles start to cramp. It is necessary to take potassium and magnesium supplements while being in a keto diet.
· Try melatonin for sleep issues
In the first transition phase, your body isn’t happy with you. You may feel uncomfortable to sleep, and you wake up in the middle of the night during the last 2-3 nights of your transition. You’re starving, and basically, your stomach is shouting to get carbs. Don’t give in. Take 0.3 mg of melatonin to have a good sleep for the first 2-4 days.
· Work out hard to speed up the transition
Exercising hard reduces transition time by pushing your body into a state of ketosis. Try an intense workout which will empty your glycogen stores faster. Rest after that, until you start feeling good again.
How to lose weight fast on keto
There are few hacks that can allow you to enter into the state of ketosis much faster. Here are some pro tips.
- Most of the people are unaware of the hidden calories within packed food products, it’s important to read the labels properly.
- Consult a certified nutritionist, they will guide you with a proper meal plan and other critical factors.
- Supplement yourself with Exogenous ketones, these are the ketone supplements that pushes your body into the state of ketosis.
- Intermittent fasting can effectively help in shortening the transition time. Combining the intermittent fasting and keto diet will also relive the side effects of keto.
- Whatever may be the diet plan, the key to fast and healthy weight loss is to consume nutritious, whole foods. Ignore processed foods that can put a dent in the weight loss.
- It is always necessary to reduce calorie intake. It is essential to create a calorie deficit to promote faster weight loss.
- Always choose keto-friendly and lower-calorie foods for satisfying snacks that won’t cause you to pack on pounds.
- Having adequate sleep and reduce stress & depression from your mind and body.
How do you know when your body is in ketosis
Here are some sign and symptoms of your body when you’re in ketosis.
The signs and symptoms can be both positive and negative.
1. Bad breadth
The fruit or bad-smelling breath on the keto diet is due to ketone acetone that is partly expelled via your breath.
2. Elevated blood ketone levels
Test your blood ketone levels to determine whether you’re in ketosis or not. Increase ketones is a sign of ketosis.
3. Weight loss
Fast weight loss occurs when you start a ketogenic diet and severely restrict carbs
4. Increases ketones in the urine or breath
Using urine strips and breath analyzer, you can measure the ketone levels in your body.
5. Appetite suppression
A keto diet can significantly reduce hunger and appetite. You feel fullness for a longer time, and you don’t want to eat as often as before.
6. Increased focus and energy
Long-term ketogenic dieters report stable energy levels and improved brain function.
7. Short-term fatigue
One will suffer from low energy and tiredness when they enter into the ketosis.
8. Short-term decreases in performance
In the transition state, short-term decreases in performic can occur.
Insomnia and poor sleep are common symptoms during the initial stage of ketosis.
10. Digestive issues
People tend to suffer from digestive issues such as diarrhea constipation on switching to a keto diet.
Best way to measure ketones
The best way to measure ketones is with blood. The ketone blood meters are reliable an accurate way to measure the ketones in your body. for dietary ketosis the ketone levels must be from 1.5-3.0 mmol/L (15-300 mg/dL).
- Wash and clean your hands
- Load the lancet with the needle and follow the directions
- In the ketone meter, insert a blood ketone strip
- Using the lancet prick your finger to draw a small drop of blood
- Let the strip come in contact with the blood drop
- Check the results and dispose of the strips carefully as suggested
Follow the step by step guide to keto carefully before getting into the keto diet plan. It is not a significant matter to shed your weight and remove the toxins if you follow the step by step guide to keto. However, if you feel discomfort overtime or allergies persists, feel free to consult with your doctor.