In this post, we will talk about the following steps to start the ketogenic diet:
- How to start the keto diet?
- Keto diet food plan
- How Much Water You Should Drink on a Keto diet
- How much protein you should eat on the Keto diet
- Keto diet carbs intake per day
- How long can you stay on the Keto diet
- Sugar role in a Keto diet
- Keto diet weight loss meal plan
Starting the Ketogenic Diet
By now, you must be well aware of the general principles of the popular high-fat diet that is proven to have health benefits, along with easy weight loss. There is a large body of research that supports these claims, and even more, studies are now being performed to look into the benefits we don’t yet know of. This easy to follow regimen has already confirmed its usefulness in combatting epilepsy, diabetes, and even cancer.
A beginner’s guide to the Keto diet
Obviously, you may not necessarily be aware of how to better start eating on a Keto diet. The jury is still out on this one. However, it is recommendable, like with anything in life, to start slowly, and ease your way into this diet. Removing all carbs at once may make the stomach feel weird, and you may feel a bit weak for a while.
Just start slowly and eliminate more and more carbs every day. This way your body will be able to better adapt to these changes.
The vast majority of the world’s population have carb-rich meals at least once a day. Taking this into account, transitioning slowly will help you accommodate with the sudden change of the nutrient profile.
How do I make the first step?
First off, it would be great if you researched how to cook your favorite meals in a “keto” way. Just as an example, you can replace simple bread with a ketogenic kind, which allows you to enjoy your sandwiches without being “thrown out” of ketosis. Lots of foods have a low-carb alternative, even tacos!
So just start out with thinking out the logistics of how to replace the foods that high in carbs with ones that have higher fat content.
Keto diet food list might be useful for you at this step.
Meal planning is essential
Once you’ve thoroughly looked into the products you should be eating more of, it’s a great idea to look into meal planning. By following a meal plan, your weight loss will be much more efficient, and you’ll be sure that you’re getting the right macronutrients, vitamins, and minerals that your body needs.
Once you start looking into meal plans, the way you’ll look at food will change radically. This shifts your attention from the contents of your meal to the time of your meals.
So what is the most important thing you need to take care of while planning? Macronutrient ratio. If you follow these ratios, you’ll most definitely see results in no time — opt for 75 percent of fats, 20 percent of protein, and 5 percent of carbohydrates.
How can you actually use meal planning in practice?
Get a free 21-Day Keto Diet Weight Loss Meal Plan available for download at the end of this post.
Slowly increase your water intake
Once you enter full-blown ketosis, you’ll start losing large amounts of water from your muscles, which is excellent. You’ll look leaner and less bloated. However, this water needs to be replenished by drinking. Otherwise, you may get kicked out of ketosis, or even fail to enter it.
Your water consumption should increase to around 25 g of water per kilo of weight. In case that amount is much more significant than you’re used to consuming — don’t worry. You will slowly feel the need to compensate for water loss.
How much protein do I need on a Keto diet
According to a series of studies, in order to stay lean and not get kicked out of ketosis, it’s best to be consuming around a gram and a half of proteins per kilo of your weight.
You can try eating more than that, but two grams are considered the upper end of the admissible amount. Also, do not go below one gram, this will blow you out of ketosis as well.
What about carbs?
In a general perspective, there is no exact carb value that constitutes an actual low-carb diet. You may say that a diet that comprises no more than 150 grams of carbohydrates a day is actually low carb. However, this amount is too high to enter ketosis.
A keto diet demands a maximum of 70 grams of carbs per day, which may even be too much for some. So aim at 30-50 grams per day, just to make sure. Your daily macronutrient intake is pretty much defined by your body, along with factors like exercising, consuming the amount of protein and mitigating stress.
How long can you stay on a keto diet
Despite the fact that there are so many health benefits to following a keto diet, you should be aware that following this regiment permanently could do you some harm as well. For instance, a long-term following of the diet can cause your body to enter a state of ketoacidosis.
Despite that, there are accounts of different cultures being in a state of ketosis for years in a row, and not encountering any significant adverse effects. It’s always best to follow what your body suggests. If you’re feeling weak, you should probably stop.
When attempting a diet like this, it’s always a good idea to get your blood work done regularly. Since the generally recommended period of staying in ketosis is 3 months, it’s best to get your blood done after each month in the beginning, and then these periods can extend to two and three months later on.
Sugar role in a Keto diet
If you’re asking about how much sugar you’re allowed on a Keto diet — virtually none.
In order to get into ketosis, you must completely quit eating sugar and sugar products.This step might be the most complicated for you. Give yourself some time to adapt to such drastic changes.
If it’s going to be too tough to get rid of sugar you can try the Sweet taste bud disabler which blocks sugar cravings.
While it is true that a keto diet demands a lot of focus on carbohydrates and it is true that shifting to a fat-centric diet is not that easy, this diet is totally worth the effort. At the same time, this diet is highly sustainable, due to the number of delicious foods you’re free to eat and that you’ll have virtually no food cravings while generally eating less. You’ll have to slowly figure out how much carbs you need in a day since this number varies from person to person. You can also try measuring the daily amount of carbs by checking your ketone levels. Once you’ve got that out of the way, you’ll be able to implement this regimen into your daily life smoothly. We hope you found this article helpful. In case you have any questions, let us know in the comment section below. Good luck!