The concept of the ketogenic diet is a unique combination of nutrients and calorie restriction that can help people lose weight and improve their health. It combines this with the power of nutritional ketosis to create a healthy and effective diet.
The first few weeks can be brutal, as your body will transition from using glucose as its fuel source to using fat. You might experience fatigue, aches, and even keto flu symptoms, so it’s important to set yourself up for a successful start.
1. Clean Your Kitchen
One of the first steps to a successful keto diet is to adjust to your environment. For instance, instead of restricting your food intake, give up on all of the carb-heavy foods that you’ll be eating. Instead, replace them with foods containing healthy fats such as olive oil, grass-fed butter, and MCT oil. Getting rid of junk food in your home and having healthy options to choose from will allow you to avoid getting caught off-guard by cravings.
2. Prepare Meals Ahead of Time
Getting organized is important during the transition to a more restricted diet. Having a plan in place will allow you to avoid getting carried away by the various food options that you will be eating.
Make sure that you have a few healthy options on hand, such as pre-cooked low-carb vegetables, pastured and grass-fed meat, and fish. This will help keep you on track and avoid giving in to temptations.
3. Track Your Macros
The goal of the keto diet is to maintain a healthy and balanced diet, and you must track your macros. Although it’s possible to vary the number of nutrients that you receive, the majority of people should receive around 5-10% carbohydrates, 65 to 80% fat, and 15 to 20% protein from healthy fat sources. The main point is to keep your calories coming from fat as the primary source of energy.
4. Have a Plan for Eating Out
If you’re a vegan or a Paleo diet lover, then you know how hard it can be to eat out. Keto, on the other hand, is incredibly simple to implement and can be prepared with just a few healthy options.
Before you head out to eat, make sure that the restaurant that you’re planning on visiting has a menu that allows you to make healthy substitutions. For instance, instead of fries, you can replace them with a variety of healthy options, such as leafy greens, vegetables, and a generous amount of MCTs.
5. Take Supplements Strategically
As your body begins adapting to the keto diet, you may lose more electrolytes than you would be used to. To ensure that you’re getting the best possible nutrients, you should take targeted supplements.
6. Try Intermittent Fasting
One of the most effective ways to get into a healthy state of ketosis is by intermittent fasting. This practice involves creating specific eating and fasting windows. For some people, this can be as little as 13 hours per day or as much as 18 hours a day.
The keto diet is very different from other diets as it changes the way your body is working. During the first couple of weeks, you may see a spike in energy levels and a decrease in body fat.
This means that your usual exercise sessions may stop working for you. If you feel that you’re not feeling well, take a break from your training and try to get some rest. If your energy levels keep going up, try doing more vigorous workouts.
When it comes to implementing the keto diet successfully, preparation is key. After a couple of weeks, you should see a spike in energy levels and a decrease in body fat. This will allow you to maintain a healthy and balanced lifestyle.