Ketogenic Diet: The Basics
Obesity is still an epidemic around the world because of its high mortality rate. Over 650 million adults were reported to be Obese. Chronic diseases such as cardiac diseases are at their peaks.
Studies have found Ketogenic diets are an optimal solution to fight against obesity along with its many other benefits, but how do you start a Keto Diet?
What is a Keto Diet?
A Ketogenic Diet, also known as a Keto Diet, is made up of High-Fats, Moderate proteins, and very low carbohydrates. The nutrients are classified into approximately 60% Fat, 30% Protein and 10% carbohydrates.
With the Low-carb and High-fat characteristic of the Ketogenic Diet, your body can achieve ketosis; a metabolic state where the body produces Ketones from fat and uses from energy.
During Ketosis, The Human body tends to become incredibly efficient at burning fat. There are many benefits of A Ketogenic Diet, mainly drastically reducing the risk of chronic diseases.
How to Start a Keto Diet?
There are two aspects at play when you start a Keto Diet, The Mentality and The Actual Diet. These processes interplay and determine the success of your Diet.
Commitment and Willpower
• Keto diet can be quite intimidating for beginners. It isn’t easy, but you have to start somewhere to get somewhere.
• You’ll have to commit to the diet to get results you want. Commitment is very important, and we’re here to help you with that.
Research and Write Everything Down
After you’ve decided you want to commit, A good practice is to write everything down and plan your meals. Efficiency is key.
Eat when you’re hungry
You’ll need to get out of the habit that you need to constantly eat or have 4-5 meals a day. Eating too much or too frequently on a Keto diet is not optimal and can affect your results. Eat only when it is necessary and you’re hungry. It is not, Don’t.
The Actual Diet
Limit your carbohydrates
Restricting your carbohydrates might be the hardest and most vital part of this diet. Restricting yourself from carbohydrates enables your body to go through Ketosis. Constrain yourself to around 20g up to 50g per day. 20g carbs are found in just a single small Banana!
Limit Your Protein Intake
Remember a Keto diet is not a high protein diet! Since protein accounts for around 30% of your average 2000 calorie intake, it’s recommended to stay in that range. The Intake of High protein can potentially put stress on your kidneys.
Fat is not Bad
We’re made to believe that Fat is Bad but is it? No, it’s not. A Keto diet is a High Fat Diet. Fat is your main source of energy in this diet. With your protein and carb intake being constant, your fat intake will determine if you’ll lose weight or gain weight.
Water is one of the most crucial parts of your Keto diet. The intake of carbohydrates causes glycogen to be stored in your liver, where they are integrated into water molecules. Low intake of carbs leads to depleting glycogen which enables the body to burn fat, but this also means you’re low on water.
A Keto diet could lead to dehydration, so Aim to drink a lot of water around 16 cups when following A Keto diet.
Keeping up your major electrolytes is necessary. Sodium, Potassium, and Magnesium are your main electrolytes. Keto Diet inherently reduces the amount of water in your body with the depletion of glycogens. Eating Foods with the major electrolytes is a must when you’re committing to this diet.
A Ketogenic diet is a healthy lifestyle with a lot of benefits. Although it’s mainly used to fight against the obesity epidemic it also has several other benefits. All you need to do is, commit.
To learn more about a keto lifestyle and get 100’s of FREE recipes – Click Here.