When planning a healthy ketogenic diet, there are a few principles to keep in mind that will help you pay attention to the right (important) things. A ketogenic diet is not a calorie-restricted diet, but a low-carb, high-fat, and moderately high-protein diet, and in this post, we have discussed how to start keto diet.
The function of the food is:
- Provides enough energy for us to be able to move, do activities, and focus on daily chores, work, and studies.
- Ensures that we get enough protective nutrients, or vitamins and minerals, for our complex vital functions to function as they should and to remain functional and healthy.
What is Keto Diet?
In a ketogenic diet, the main idea is to significantly reduce the amount of carbohydrates and largely replace carbohydrates with fat to get your metabolism to “ketosis”.
In general, in a ketogenic diet, fats, proteins, and carbohydrates are distributed as follows: fats 70%, protein 20%, and carbohydrates 5-10%. The amount of carbohydrates can be increased if you exercise a lot.
Early stages of a ketogenic diet, the body first depletes carbohydrate stores and switches to ketosis within a few days. In about 4-6 weeks, the body has adapted to fat as an alternative form of energy and the production of ketones is high. In ketosis, the body converts fat into fuel and energy.
When the body is in ketosis, the body burns fat as its fuel.
What does ketosis mean?
Muscles, and especially the brain, use carbohydrates as their primary energy source, and they are also typically a key energy nutrient in the diet – for example, in the Finnish nutritional recommendations, the recommended carbohydrate intake is 45–60% of the total daily energy intake. Carbohydrates are obtained, for example, from cereals, potatoes, fruits, as well as sweets and soft drinks.
Following a ketodetic diet, the intake of carbohydrates is strictly limited, requiring the body to use energy from other sources to fuel muscles and the brain.
In practice, this means that the ketodiet causes the body to produce ketones from its fat stores, which can be used by the heart and brain, for example, as an energy source. taking fats for energy – instead of carbon – can have many health benefits.
Basics of a ketogenic diet
The ketodiet is basically very low in carbohydrates, high in fat and moderate in protein.
Fats should replace most of the reduced carbohydrates and produce about 75% of the total calories.
When a ketogenic diet is followed, carbohydrates are typically reduced to less than 50 grams per day, although stricter and looser versions of the diet exist.
The amount of protein should be about 20% of the energy requirement, while carbohydrates are usually limited to 5%.
Reducing carbohydrate forces in your body to take its main source of energy from fats instead of glucose – this state is called ketosis.
During ketosis, your body uses keto substances generated from fat in the liver as an alternative fuel.
Although fat is often avoided because of its caloric content, studies show that a ketogenic diet is significantly more effective in promoting weight loss than a low-fat diet.
In addition, a ketogenic diet reduces hunger and increases satiety, which can be especially helpful when trying to lose weight.
How To Start Keto Diet For Weight Loss
A ketogenic diet is a high-fat, high-protein, low-carbohydrate diet. During a ketogenic diet, your brain uses ketones (a by-product of fat-burning metabolism) as fuel instead of glucose.
Because people can burn either glucose or ketones for energy, this change is possible to make, even though there are controversies over ketogenic diets about both their effectiveness and health benefits.
Ketosis keeps your body in a “fasting” or hungry metabolism and thus encourages weight loss by burning fat resources.
While switching to a ketogenic diet can be difficult at first, you should start seeing results in a few weeks. Here we can explain how to start keto diet in 3 steps.
Step 1: Initiating a Ketogenic Diet
Talk to your doctor. Although a ketogenic diet is based on a medical and nutritional fact, there is no general opinion in the medical community that a diet is effective for weight loss. Your personal doctor can advise you if the diet is right for you personally.
- Some sources consider a ketogenic diet to be an effective way to combat the symptoms of certain diseases – such as epilepsy – instead of a weight loss diet.
- If you are pregnant or have diabetes, work with your doctor so that she can monitor and adjust her medications while following this diet.
- People with kidney disease, such as hypertension, may experience problems with high-protein diets.
Identify the potential risks of a ketogenic diet. A ketogenic diet – and putting your body in ketosis in general – poses risks to anyone with heart or kidney problems. If you are at risk for heart disease or kidney disease, avoid ketogenic diets.
- A ketogenic diet prescribes moderate amounts of protein and large amounts of fat.
- A ketogenic diet also increases the strain on the kidneys. Protein-rich foods increase the amount of calcium in the urine. This in turn can strain your kidneys and lead to the development of kidney stones.
Start with a general low-carb diet, such as Atkins, to relieve yourself of nutritional ketosis. The Atkins diet is heavy in fats and proteins, low in carbohydrates and encourages your body to burn ketones for energy.
Atkins is a decent “middle ground” between a regular diet (often high in carbohydrates) and a low-protein ketogenic diet.
- This step is optional, but it can facilitate the transition to a ketogenic diet.
Calculate macronutrients. “Macronutrients are substances that are mandatory for the normal functioning of the human body. Calculating the intake of macronutrients will allow you to see the current level of fat consumption.
This information can help you decide how to reduce your carbohydrate and protein intake and increase your fat intake.
- 3 types of macronutrients are: fats, proteins, and carbohydrates. More calories per gram provided by fats are greater than proteins or carbohydrates.
- There are many macro restaurant calculators online. You must provide height, weight, daily exercise and diet information.
Step 2: Adjusting the diet
Eat up to 20 or 30 grams of carbs daily. If you use a macro nutrition counter to decide that you currently eat more than 30 grams of carbs daily, look for ways to reduce your carbs.
It is important to avoid carbohydrates in a ketogenic diet because carbohydrates are easily converted to glucose, which prevents your body from burning ketones for energy.
- You should only get about 5-10% of your daily calories from carbs by eating about 20-30 grams a day.
- Focus on getting carbs only through lettuce greens and non-starchy vegetables.
- Avoid foods that contain carbohydrates, such as pasta and bread.
Eat 2-8 ounces of protein couple of in times a day. Protein is an essential part of your diet, and without protein you have very little energy.
You may also feel hungry or develop an appetite throughout the day. However, excessive amounts of protein reduce the weight loss effects of a ketogenic diet.
- You should aim to consume about 25-30% of your daily calories from protein.
- The amount of protein you eat varies depending on how much protein you need as an individual. This is often tied to lifestyle, whether active or sedentary.
Eat healthy fats with all meals. Fats are the cornerstone of a ketogenic diet and encourage your body to burn fatty ketones as fuel.
Calories from fat typically need to be 80-90% of your meals. (However, you cannot eat unlimited fat with a ketogenic diet; calories can still increase and cause weight gain.) Examples of fatty foods include:
- Organic butter and fat
- Coconut oil
- Fatty pieces of organic, grass-fed meat.
- Egg yolks and non-fat sour cream
- Homemade mayonnaise
- Heavy whipped cream and cream cheese
- Avocados and bacon
- Nuts and nut butter
Don’t stress too much about calories. Unlike many other weight loss diets, you do not need to actively monitor the amount of calories in the foods you eat during a ketogenic diet.
Because a ketogenic diet reduces appetite throughout the day, you are probably less motivated to eat too many calories.
- If you want to track calories, use the following breakdown as a guide (assuming you consume about 1,500 calories a day):
- 1050 calories from fat
- 300 calories from protein
- 150 calories from carbohydrates
Stay hydrated. When your body is in ketosis, the kidneys start releasing the extra water that your body has been retaining.
This retained water is the result of a high-carbohydrate diet, and as you reduce your carbohydrate intake, your water retention will also decrease.
- As a result, you may need to increase your daily water consumption to avoid dehydration.
- You may also need to increase your intake of minerals, especially salt and magnesium, as they are often lost when your body gets rid of the water retained.
Step 3: Losing weight in your diet
Use a ketone meter to test if you have ketosis. The ketone meter measures a small blood sample, lowers your blood sugar and tells you if there is ketosis in your body.
- Certain ketone meters examine urine and not blood; however, testing your blood is more accurate than testing urine.
- Ketone meters are commonly sold in drug stores and also online.
- If you have ketosis, your body will burn fat reserves and you will notice weight loss.
Look for symptoms of ketosis (also known as “keto flu”). Within three or seven days of starting your diet, you may notice the following symptoms: strong smelling breath or urine; mild nausea; high energy and mental clarity; fatigue; or decreased appetite without cravings.
- If these symptoms persist for more than a week or increase in severity, you should see your doctor. Severe nausea can lead to vomiting and dryness, which are unhealthy if continued for several days.
- Many of these symptoms disappear when you become keto-adapted.
- This symptom analysis can be performed instead of testing if you have financial limitations or do not want to test your blood or urine.
Note that your health has improved (after a few weeks). This should be accompanied by weight loss, and any swelling or inflammation experienced in the past has improved significantly.
- Ketogenic recipes are readily available online. Search the web for a variety of keto-friendly sites.
- Find good ketogenic recipes on Pinterest (or similar apps).
- Common recipes include hearty “fat bomb” desserts, low-carbon sandwiches, and light meals with avocado and salmon.
Tips of How To Start Keto Diet
- The difference between this diet and the general low-carb diet is that low-carb diets tend to be high in protein. For some people, high levels of protein eventually begin to turn into glucose and reduce weight loss. A average protein, high-fat diet works better for weight loss in these cases.
- Some people make fat fast to start their ketogenic diet. Only do this if you are already following a low-carbon program.
- Consider a ketogenic diet especially if: you are diabetic, you are hypoglycemic, you have insulin resistance, you weigh in the abdomen, or you weigh on typical low-calorie, low-fat diets.
- A ketogenic diet has been shown to reduce the symptoms of epilepsy in children.
- A ketogenic diet can also give you more energy and help you focus for longer.
Warning: How To Start Keto Diet
- Dietary ketosis should not be confused with ketoacidosis, a dangerous diabetic condition.
- Hair loss may occur when starting a ketogenic diet. This is because your body adapts to the change in diet. Contact your doctor if hair loss continues after three months of using this diet.
- Weight gain may occur after stopping the keto diet. To prevent this, you need to stop the keto diet slowly and restore carbohydrates gradually.
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