Best Diet to lose weight Everything you should know about the keto diet

If you are reading this blog post you probably know or have heard about the KETO diet and the great health and weight loss result everyone is getting.

You came to the right place! As I use keto to lose weight and I will be telling you everything about how to start this beneficial diet plan and everything you need to do to get the best result possible.

WHAT IS A KETOGENIC/KETO DIET?

A keto diet is a type of low carb diet that has a strict macronutrient ratio that you must follow to get into a state of Ketosis.

MACRONUTRIENTS?

Macronutrients are carbohydrates, protein, and fat. The Keto diet usually be around 60% fat, 35% protein, and 5-10% carbohydrates.

WHAT IS KETOSIS?

Ketosis is a process in your body that occurs when you don’t have enough carbs to burn as energy, and Instead, your body burns fat and makes ketones, which it can use for fuel ( Your body begins to increase its production of ketones, which are what your liver makes when metabolizing fats when carbohydrates are low).

How long does it take for the body to go into ketosis?

It varies from person to person. For some, it may take a week or longer.

To get you into ketosis fast:

• you’re going to need to limit your carb intake and eliminate sugar from your diet.
• learn what you should eat and what you should not, then the next step ( speaking from personal experience), is to set up your environment and for success.
• A good idea before you start the keto diet is to clean out your pantry and fridge (rid yourself of tempting high carb foods like chips, cookies, candies, cake, juice...

Don't fear YOUR (HEALTHY) FATS!

You might have always thought high fat would make you gain weight. Right?
For so many years we were taught to fear eating fats. But in reality, we shouldn’t fear healthy fats. Healthy oils (unrefined olive, avocado, coconut, etc), butter, eggs, nuts ...

In fact, eating more fats means you’re more likely to get into ketosis.
Of course not talking about French fries and donuts !! Instead, opt for healthy fats.

KETO DIET FOODS TO EAT

• Meats: fresh or canned tuna, beef, chicken, lamb, eggs,
• Oils and fats
• unsweetened tea and coffee
• almond & coconut flours
• nuts and nut butter
• Full fat cream and full-fat cheeses
• tomatoes, lemons and limes, berries
• Avocados

WHAT TO AVOID EATING ON A KETO DIET

• Grains: rice, four, pasta, and oatmeal
• Beans, peas, lentils, and peanuts
• Processed snacking foods: potato chips, pretzels, and crackers
• Added sugars and sweeteners
• Trans fats, such as margarine or other hydrogenated fats

HOW TO TRACK YOUR MACROS

Once you know you macro amounts, one of the best way to track your macros (especially when you are just starting) is by using a food scale an easy to use tracking apps.

The Keto flu

Also known as the “carb flu”, the keto flu is your body’s natural reaction to the process needed to achieve ketosis.

When beginning a keto diet, your body is just learning how to adapt to burn fat instead of burning glucose.

“Keto Flu” resolves on its own within days.

Keto Flu Symptoms

• sluggish
• easily fatigued
• nauseous
• dizzy
• brain fog
• an upset stomach
• cramping
• irritability
• Outrageous Sugar cravings

Cures for Keto Flu

• Hydrate + Add a Pinch of Salt to Your Water: add a pinch of salt to a glass of water before drinking it, as sodium helps the body retain water.
• Get More Sodium, Potassium, and Magnesium: These three essential electrolytes are often depleted when beginning a keto diet, so it’s recommended you eat foods that are rich in minerals and/or take a daily supplement.
• Avoid strenuous exercise
• Get enough sleep

IN CONCLUSION

With this I covered all the basics you need to know before starting your keto diet, and all you need to do now is to start.

If you are looking for more tips or some keto diet recipes you can find them here