What is a ketogenic diet for weight loss?
Ketogenic Diet is one of the most widely followed and popular diet plans to lose weight. From Hollywood stars Halle Berry, Kim Kardashian, they all credit Keto as the diet behind their incredible figure. Promising easy and fast fat-loss.
Overall, the keto diet is an excellent way to burn fat and lose weight. Eating fewer carbohydrates suppresses appetite, and studies have shown that keto diet participants eat fewer calories overall because of this. Burning fat for energy can lead to rapid weight loss.
How does the keto diet work for weight loss?
You may have heard of the high-protein, low-carbohydrate Atkins diet. The keto diet keeps carbohydrate levels low, but instead of ramping up the amount of protein in your diet, the keto diet increases the amount of fat.
A typical keto diet aims for meals with 75% fat, 20% protein, and 5% carbohydrate.
Eating a high-fat diet can still mean eating healthy. Keto diet menu items often include seafood, meat, dairy products, eggs, vegetables, and nuts. With the increased popularity of the keto diet, keto recipes are widely available.
We spoke to Sports nutritionist and dietician, Pruthvij Patil, who shared some essential tips for any beginner wanting to follow the Keto diet.
How to begin keto diet for weight loss?
Here are some common diet tips if you wish to start the Keto diet for weight loss:
1.Be patient
Keto diet promises faster fat loss but it is also a diet which is built on restrictions. The body also takes longer to adapt to the diet plan. Hence, you shouldn't really expect to see results in a jiffy. The diet takes a while to get used to but once you do, you will start to see a difference in your health.
2.Drink more water and have more salt
Since Keto is a low-carb diet, the fluid secretion is a little more than usual. Hence, it's crucial you supplement your diet with ample of water and hydrating foods. Keep drinking water through the day but be careful not to overdo it. Proper hydration will also keep cravings under check.
The same way, people on Keto may also require additional salt intake so as to balance the sodium levels in the body.
A good rule of thumb is to have 3-4 litres of water every day and 2-3 tablespoons of salt. Having bone broth or salted nuts could make for excellent choices as well. Make sure to add in potassium-rich foods as well.
3.Have the right kind of fats
Fat acts as the primary source of energy-giving nutrient on a low-carb Keto diet.
Therefore, it's important that from the moment you start the Ketogenic diet, you choose healthy sources of fats as well as eat the right amount in a day. Depending on naturally occurring fats, which have been minimally processed can be a good call.
On Keto, try and stick to Saturated and monounsaturated fat sources, while avoiding processed polyunsaturated fats and trans fats.
Butter, ghee, coconut oil, cheese, olive oil, avocados, almond oil are all examples of rich fat sources and good to cook with as well.
4.Avoid high in starchy vegetables
While eating nutritious vegetables form an essential part of Keto, having high-starchy veggies, or too much of them (such as potatoes and beans) can affect your weight loss and even push you out of Ketosis. Ensure that your diet contains good sources of nutrient-rich fruits and vegetables which do not exceed the carb limit.
Eggs are also an excellent source of healthy nutrition for a Keto dieter. Full of good fats and proteins, having eggs in your diet can help the body make the transition into a fat-burning machine and enter ketosis. Hence, should be an essential staple for a beginner. Try and have whole eggs, which are ideal for a weight watcher.
5.Go for natural, unsweetened products
While there are a number of market and store-bought picks available to make your Keto diet easier, ensure that you are only consuming the right products.
From nut butter to flour, check for any hidden sources of carbs of sweeteners which can harm your diet's working. Stick to natural and unsweetened products. Stevia and sugar-free Keto sweeteners make for good choices.
One study showed implementing the ketogenic diet led to a dramatically increased survival time and slower tumor growth. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5450454/)
6. Watch This Video
If you're reading this article now, chances are you are in some sort of pain, whether physical and/or mental (being overweight, struggling with autoimmune disorders, thyroid disease, fatigue, brain fog) and want to change.
Use this information, don't just skim through it and store it in the back of your brain and say "that's nice for some people".
Overall, the custom keto diet plan appears to be a simple, straightforward, and easy approach based on scientific evidence on keto weight loss. It addresses all problems that may hinder weight loss.
Most people can see a difference in their weight within 8-weeks. However, they can repeat it or ask for further customization if they want to proceed with it.
Here’s what you will get:
An eight-week meal plan created based on the expertise of certified nutritionists, personal trainers, and chefs.
Meals that have calorie and macronutrient content tailored to your specific situation and goals.
A nutrition plan with food variety to ensure you will get a wide range of nutrients and boost the likelihood of sticking to your diet.
Meals that are based on personal food preferences to make your diet enjoyable and help you stay on track with your plan.
Detailed recipes with step-by-step instructions to make meal preparation super simple (no prior cooking experience needed).
A downloadable shopping list each week that details every needed ingredient you will need in the upcoming seven days.
Options on how you can customize every meal even more to suit your taste buds.
We’ll show you what to eat every day to reach your goals in the fastest and most enjoyable way. Get your custom keto diet plan now.
How to start keto diet for weight loss?
Reviewed by streakoggi
on
August 16, 2020
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Reviewed by streakoggi
on
August 16, 2020
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