How To Successfully Implement A Ketogenic Diet
A ketogenic diet is a high-fat, low-carb, and adequate protein diet that can help you to reach your weight-loss goals as effectively as you desire. Apart from weight loss, the keto diet may improve heart rate, lower blood pressure, and protect brain function.
The most efficient way of reaching the expected results from the keto diet is by learning the best methods of implementing it correctly, understanding the pros as well as cons of a keto diet, and knowing how it works.
7 common mistakes you need to avoid when starting a keto diet.
- Increasing your fat intake and cutting off carbs too quickly.
- Not eating enough protein.
- Limiting low-carb vegetable intake.
- Not drinking enough water.
- Depriving yourself of sleep.
- Neglecting your fiber intake.
- Failing to prepare yourself for the side effects such as the keto flu.
Examples of foods to avoid on a keto diet.
Foods high in carbs should be limited or avoided altogether when you are on a keto diet.
Some of the foods to avoid are:
- Beans and legumes.
- Low-fat products.
- Grains or starches.
- Unhealthy fats.
- Sugary foods.
- Starchy peas.
- Sweet potatoes.
5 important things to know before starting a keto diet.
- You may lose too much weight in the first few weeks.
- Stepping up your physical activity can help you get into ketosis.
- You may experience side effects such as bad breath, tummy ache, and skin rash.
- Your insulin sensitivity may improve.
- Testing ketone levels and adjusting your diet suitably is important for effective results.
Examples of best foods to eat on a ketogenic diet.
- Low-carb vegetables such as asparagus, broccoli, kale, and lettuce.
- Meat and poultry.
- Fatty fish. For instance, salmon and tuna.
- Nuts and seeds.
- Healthy oils such as avocado oil and coconut oil.
- Omega-3 eggs.
- Whole avocadoes.
- Plain Greek yogurt.
- Unsweetened coffee.
- Butter and cream.
Step by step guide to successfully implementing a ketogenic diet.
- Identify your primary goal.
The only way of successfully implementing the keto diet and getting the results you are expecting is by identifying your primary goal and working towards reaching it. So, ask yourself these questions: Why am I on a keto diet? What do I intend to achieve by being on a keto diet? Is it weight loss, improved health, or muscle gain?
Identifying your primary goal will help you to take the appropriate steps and stick to the diet to reach your aim.
- Calculate your daily calorie intake.
Calculating your daily calorie intake will help keep you on the right path and enable you to make necessary adjustments where needed.
A keto diet is only successful when you know how many calories a day you need to eat to reach your main goal. Therefore, know how many calories you need per day to lose weight, calculate your calorie intake, and make changes where needed.
Experts suggest that you aim for 70% fat, 10% carbs, and 20% protein from total daily calories to reach your keto goals.
Ensure you eat the right amount of keto-friendly foods so that you can see the expected results and avoid eating fewer or more than what is required.
- Have a keto menu and stick to it.
The most efficient way of successfully implementing a keto diet is by having a keto diet meal plan and sticking to it. Planning your keto menu daily or weekly helps you to save time, avoid foods that aren’t keto-friendly, and choose keto-friendly foods that will help you to achieve your keto goals.
Countless websites and apps have different keto menus that are both efficient and easy to follow.
Carb Manager is an example of one of the best apps that have tons of keto recipes you can try. The app also allows you to track your calorie intake, ketones, and so much more.
- Prepare for the keto flu and cure it.
The keto flu is one of the common side effects to expect and prepare for when going on a keto diet. The keto-flu symptoms may appear a few days after starting the ketogenic diet. Noticing the symptoms before the flu worsens will help you to remedy it.
The symptoms include irritability, nausea, stomach ache, headache, foggy brain, sleeplessness, vomiting, and constipation.
Increasing your water intake, eating more fiber, prioritizing sleep, eating adequate fat, as well as increasing your sodium, potassium, and magnesium intake will help you to fight the keto-flu symptoms.
The best way of fighting the keto flu is by avoiding high-intensity exercise and doing light exercises.
The keto flu normally lasts for a week or one month in severe cases. However, it is possible to start the keto diet and not get the flu.