8 Successful Steps to Lose Weight on a Ketogenic Diet
The ketogenic diet might be a new concept for some people, but it is an effective way to lose weight. Although there are many other ways to lose weight, fitness enthusiasts and dieticians are recommending the ketogenic diet to people.
People are trying the method of a ketogenic diet due to its effectiveness and fast results. It consists of high fat and low carb foods that can be tough to start for many people. Let us dive deeper into this ketogenic diet and the steps one should take to use it for losing weight.
Know what a Ketogenic Diet is?
Before following any diet plan, it is essential to know about that diet in detail. A ketogenic diet consists of very high fat and low carbohydrate foods that force your body to rely on fat for energy than sugars and carbs. When the body does not get enough carbohydrates, it is forced to extract energy from the fats available in the ketogenic diet. The process of shifting from carbs to fat for energy is called ketogenesis. The state of the body is known as ketosis.
Determine your Fitness Goal
Before you start following a ketogenic diet, you need to determine your fitness goal. Your fitness goals help you to know the diet and foods you need to follow in order to maintain the calories in your body.
For example, fitness goals can be weight loss, gaining muscle, improved performance, or overall health. Experts recommend following a ketogenic diet for weight loss and muscle gain goals. Weight loss is the most common goal for which people follow a ketogenic diet.
Calculate for Calorie Requirements
Once you determine your fitness goal, you need to calculate your daily calorie requirements. If you don’t have any idea about our daily calorie intake or requirement, it is best to consult a dietician.
A dietician can tell you the daily requirement of calories according to your body type, your metabolism, and the fitness goal that you want to achieve.
Nowadays, there are many fitness apps and calorie calculator apps available that you can install on your phone to check your calorie requirements and calories burned during a workout.
Calculate your Keto Macros
Maintaining calorie intake can help you to make a major impact on your weight. Understanding your keto macros is still required to achieve your fitness goal, whether it is weight loss or a gaining lean muscle. If you are trying to make your body ketogenic, it is really important to hit your carb goal every day.
Also, you need to know the foods containing carbohydrates, fats, protein so that you can make the right choices in your diet. For example, it is not only the pasta, ice creams, bread, cookies, and candies that are full of carbs, but also you need to avoid many other foods.
Beans contain protein, but they also are highly rich in carbs. The foods that do not contain carbohydrates are lean meat and fats like oils and butter.
The Protein you Need
A common myth about keto diet is that you can consume as much protein as you want. But this is not a diet where you just look at carbs — you do need to keep your protein intake low.
Protein can be converted to glucose, and thus overeating protein will prevent ketosis in the body. Think of the protein required as a small amount of meat containing the required amount of fat. Therefore, it is essential to monitor your protein intake and keep it within a limit as needed.
Heal your Relationship with Fat
Most people are afraid of fat as they think it will harm them or increase their weight. To plan for a high-fat diet, which at first can be unpleasant, start making minor changes to what you eat every day. Select a nonstarchy veggie instead of potatoes or rice for your dinner.
Start cooking with more oil like olive oil or avocado oil. Realize that old eating habits — like having a basic skinless grilled breast of chicken. Consuming such foods simply don’t make sense on a keto diet because you won’t get enough fat.
Start moving carbs out slowly, and get fat. When you hate fat, a ketogenic diet isn’t going to work for you.
Be Ready to Adjust to the Keto Diet
There’s one major side effect to compensate with all the benefits of a ketogenic diet (like weight loss): keto flu. It is a term that refers to the time after you start the diet when your body is adjusting for energy to burn fat.
You can feel intensely lethargic inside your limbs throughout the first week or ten days. Continuing upstairs could feel impossible. You may be struggling with emotional fog. Keto also causes constipation, or possibly diarrhea, due to a shift in the consumption of fiber.
For this reason, if your week isn’t insane with deadlines and commitments, you can choose a start date; choose a slower time so you can relax as needed.
When your body learns to burn more fat rather than carbohydrates for food, you’ll want to make sure to take it easy with exercise for the first week or two.
Monitor your Progress
Eating the right amount of calories in food is the most efficient way to lose (or gain) weight. Since the fat will be your main source of calories when you’re on the keto diet, you’ll need to change your fat intake depending on the results you see at the moment and the results you want.
You can use waterproof weighing scales to measure your weight in your bathroom and monitor your progress.
These were some steps to lose weight by consuming a ketogenic diet. In addition to these steps, you should also stay connected with your dietician and gym trainer to monitor your progress.
Your dietician may make some changes in your diet every week or every ten days as per your progress in your weight loss journey. Following the recommended diet and a strict workout schedule can help you lose weight fast and achieve your fitness goals.