Keto Diet for Beginners – 5 Simple Steps to Get Started with Ketones
Nobody likes to remain fat and look ugly. There are several ways to shed excess body eight. You may spend hours exercising at the gym or follow a strict diet or even combine the two. Talking about weight loss diets, there are several options in the market. However, it is important for you to understand that the same diet may not work the same for 2 different people.
One person may experience dramatic benefits within a few days and the other may fail to get the minimum results even after several months of following the same diet. A keto diet or ketogenic diet is not like that says Dr Keto Diet Reviews. There have been several proofs of the fact that a keto diet works for every person.
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Many of you may be wondering about the keto diet. In general terms, a ketogenic diet is a pretty low carb diet that also involves having plenty of healthy fats, as well as, high-quality protein. The basic percentage distribution of a keto diet involves 70% to 80% of fat, 20% to 25% of protein, and 5% to 10% of carbs. It is important for you to note that the individual daily intake of macronutrients and calories depend on several factors such as the amount of fat you wish to lose, your personal keto diet related goals, your personal activity level, and your health history.
The primary goal of a keto diet is to help your body get into a state of ketosis, which is a metabolic state wherein your body switches its primary source of energy from glucose to the stored fat in your body.
When you talk about ketosis, it is just a metabolic process that involves switching the primary source of energy for your body from carbs or glucose to ketones obtained the stored fat. When you start your keto diet, your decrease your regular intake of carbs. It takes your body several days or weeks to use off all the stored glucose in the body that is known as glycogen. Once this source of energy gets depleted, your brain switches to an alternate source of energy which is the stored fat. The stored fat is burnt and changed to ketones that your body and brain uses for its energy.
Ketones are primarily molecules created by your body from the stored fat in your body. This happens when you reduce your regular intake of carbs and your body works on the stored fat for its fuel supply. One of the primary benefit of ketones is that your brain and body can use ketones rather efficiently and round the clock. As a result of this, you will feel more energized and mentally alert without the risk of blood sugar crashes, which is sure to happen when your body relies on carbs for energy.
5 Simple Steps to Get Started
If you are a first timer in terms of starting a keto diet, then there are certain steps for you to keep in mind all the time. 5 of these steps have been discussed below for your benefit.
1. Find Out Which Foods to Have
It is important for you to understand that a keto diet is entirely based on real whole foods. There are many people who think that they simply need to have fat all day long in order to get into a state of ketosis. This is not true at all. A keto diet involves low-carb foods, high-quality protein, and high-quality fats. Including some low-sugar fruits and high-quality full-fat dairy with your diet is also a good idea.
2. Calculate Your Specific Macronutrients
The requirement of macronutrient varies from person to person. It largely depends on a number of factors such as body types, individual goals, and levels of activities. There are some who will gain from a mere 20gm of carbs every day and some should not even think about going more than this.
3. Shift into A State of Ketosis Fast
In order to gain from a keto diet, your body needs to shift into a state of ketosis as soon as possible. There are several ways for you to quicken the pace at which your body gets into a state of ketosis. You may opt for an intermittent 16/8 fasting technique. This means fasting for 16 hours a day and eating in a window of 8 hours. You may also try having exogenous ketones or ketone supplements to raise the ketone levels in your body. You may also try exercising more often in order to burn off glycogen rapidly.
4. Make Adjustments and Test Your Ketones
It is good to know that ketosis is a measurable and actual metabolic state. The best way to make sure that your body is in a state of ketosis is to test your levels of ketones. You may either do this by using a blood meter or a test strip. The former is more accurate and reliable than the latter. Once you take the reading, you will be in a better position to understand whether your body is indeed in a state of ketosis or not. There may be times when alcohol, cheat meals, and hidden carbs can easily derail you from your hard work.
5. Reach a Level of Ketosis and Maintain It
Once your body enters a state of ketosis, you will automatically start feeling the benefits of the diet. It is true that the journey is not simple during the first few weeks. However, once you understand the benefits of keto diet, you will feel the importance of all your sacrifices. You will feel more energetic and mentally alert all the time. Leave aside the fact that your body loses excess body weight. From here on, you can easily maintain ketosis and reap through the various health benefits of the diet.
It is needless to say that keto diet is not advisable for pregnant or breastfeeding women. Even if you are on a medication of some sort, it will be a good idea to consult with your doctor before starting a keto diet.