The keto diet is popularly known as a low-carb diet in which the body produces ketones in the liver to be used as energy.But switching to a low-carb, high-fat diet can be challenging.
There's no doubt about it - this is a limited diet plan.In addition to eliminating all processed carbohydrates, you should avoid starchy vegetables, grains, sauces, juices, and limit your fruit intake.
Before you start, determine your fitness goal
Before committing to any diet, the first thing to do should always be your "why" or main goal.This will determine your nutritional needs and guide you further.There are four main reasons 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 seeing a number on a scale go down or by changing your body composition, which can be assessed using any body fat analysis tool.
Increased muscle mass
Gaining muscle essentially means gaining weight, and it'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 muscle training and recovery.But that doesn't stop everyone and some people see results.To build muscle, you should 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 performance in endurance athletes and those who do not need frequent high-intensity training.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 the keto diet, unless health improves as a result of weight loss.This is because the keto diet is quite restrictive and getting plenty of vitamins and minerals (micronutrients) can be difficult.
If you want to improve your keto diet, the first thing 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 go into ketosis
Ways to get into ketosis:
- Increase in physical activity.
- Significant reduction in carbohydrate intake.
- Checking your ketone levels
- Eating protein.
How to Switch to the Keto Diet on Your Own
Once you've determined your primary health and fitness goal, the next step is to calculate the number of calories you need to consume 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 your age, height, weight, gender and fitness level to calculate your daily needs.Although calorie control has the biggest impact on your weight, understanding keto macros is still fundamental to continued success.Meeting your daily carb goal is critical, especially if you're trying to achieve ketosis.The keto diet is designed with strict macronutrient requirements, including high fat intake and extremely low carbohydrate intake.
For most people the requirements look something like this:
- 70% calories from fat
- 25% calories from protein
- 5% calories from carbs
However, the exact ideal macronutrient ratio 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.Plus, choosing more nutritious foods can help with energy levels and mood, which in turn will motivate you to stick with the keto diet longer.Some of the foods should include healthy carbohydrate substitutes.Foods that are great for this include: cauliflower, rice, portobello mushroom rolls, spaghetti squash.
How to do a keto diet right
Planning your keto menu is only half the battle.Your progress is a result of consistency.This means that you have to stick to your diet plan for more than a few weeks.But sticking to a diet isn't just about willpower, it's about developing healthy habits and daily routines that will allow you to succeed.Also, you don't have to be perfect on the keto diet for it to be effective.It's possible to break away and still see progress as long as you stay consistent with your calorie goals and keep working towards them.To follow the keto diet, use the following strategies:
- Read labels carefully.
Anything that comes in a package, including any high-calorie drinks and common medications like cough medicine, can be packed with hidden carbs.Make sure the label does not contain ingredients such as maltodextrin, dextrose, sugar, cane syrup or starch.Because these substances can raise blood sugar levels and impair ketone production.
- 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.Regardless of the nutritional approach you choose, make sure it allows you to maintain health, wellness, and positive results.