Are you thinking about starting a keto diet and wondering if it is the right fit for you? Do you know how to go about it? Here are the basics, along with expert tips and everything else you need to know to begin a keto meal plan, eat nutritious food and get real results.
What exactly is a Keto diet?
A ketogenic diet is a unique very high fat and very low carb diet – designed to force your body to rely on more fat for energy than sugar. This process of switching to fat (or ketone bodies) for fuel is called ketogenesis, and the state of being in ketogenesis is called ketosis.
Why should anyone stick to Keto diet?
It would eliminate carbs and a lot of food options – especially processed foods, beverages, and desserts that are packed with added sugar. Tha way it is easy to cut calories automatically. More so, the macro ratios of a keto diet favour more savoury, rich foods, which can be much more desirable for those that don’t enjoy traditional lean diet foods. You also get to enjoy the foods you eat more as you are likely to stick to your meal plan to get results.
However, it is still possible to gain weight on keto if you’re overdoing it on portion sizes. Also, sticking to a keto diet is serious work. It requires you to track your daily macros accurately, and have a basic understanding of nutrition, and stay on top of all the foods and ingredients you eat. Not to mention, keto flu is a common side of effect for many who switch to a keto lifestyle. While a drastic change in your diet can help kick start fast weight loss, the real results take time. So your focus should be on lifestyle changes, not quick-fix solutions. So if eating keto doesn’t sound like something you can do for long, you may want to reconsider.
To assist you in seeing progress and making a keto diet work for you, here is your step by step guide to getting it right:
1. Before going into any diet, the first step should always be identifying your “why” or your primary goal. This would be the focus of your dietary needs. It would also determine if your hard work is paying off.
There are four main reasons why someone would consider changing up their eating, and not all of them are good enough reasons for a keto diet:
- Weight loss
- Muscle Gain
- Improved Performance
- Improved Health
2. After you have identified your main health and fitness goal, the next step is to calculate how many calories you need to eat a day in order to lose weight, gain weight, or maintain your weight. The easiest way to do this is with an online calorie calculator or by downloading a fitness app that uses your age, height, weight, gender, and fitness level to meet your daily needs.
3. While it is your calorie control that has the largest impact on your weight, also note that your keto macros is fundamental to your daily goal. Especially if you are trying to get into ketosis, hitting your carb goal each day is crucial. The keto diet is designed to follow strict macronutrient targets, including high fat and extremely low carb intake.
4. The step is to start planning your dream keto menu. The nutrition and quality of the foods you eat are still important for your overall health and wellbeing. Additionally, choosing more nutritious foods may help with energy levels, mood, and potential cravings – helping you stick to your ketogenic diet longer.
5. Planning a keto menu is one struggle, the main struggle is maintaining your progress. This can be achieved through consistency by sticking to your diet plan for more than a few weeks. It is a function of willpower and healthy food habits and routines.