Diet & Fitness Weight Loss

How To Get The Most Out Of The Keto Diet

Monica Munday / 0 View / 11 months ago
ketogenic diet, keto weight loss

Most people are drawn to the keto diet because of all the wonderful things it promises. Not only can it help you lose weight, but it can also give you an instant energy boost and help you focus more by getting rid of brain fog.

The problem is most people aren’t experiencing these results. If you have found yourself frustrated with the lack of results you have been getting from the keto diet, here are a few simple tips that will help you boost your results.

Don’t Give Up Too Soon

When you first start the keto diet you will feel lousy. Some symptoms you may experience include sore throat, fatigue, nausea, irritability, and muscle aches just to name a few.

This is often referred to as the keto flu and it is completely normal. When you first start the keto diet there is an adjustment period that your body has to go through.

These symptoms are a direct result to your body trying to adapt to burning fat for energy instead of glucose.

Most people will give up once they start experiencing these symptoms. As a result they never experience the real benefits of the diet.

So remember, its going to take some time for your body to adjust to this new way of eating. Just stick it out and in a few days you will start to feel better.

Keep Your Protein Moderate

While on the keto diet you will eat a moderate amount of protein. Overall it should only account for 20 percent of your daily calories.

All you need is about 4 ounces of protein with each meal. That is enough to keep you full and prevent your body from converting it into glucose.

If protein gets converting into glucose, which is a direct result of consuming too much protein, your body will start to use sugar for energy instead of burning fat for fuel.

This of course will have a major impact on your results. So make sure you keep your protein moderate.

Incorporate Intermittent Fasting

Intermittent fasting is one of the best ways to accelerate your weight loss results. And while it isn’t a requirement for those who are on the keto diet, it does provide you with a great way to force your body to create ketones.

While there are different ways you can do intermittent fasting, the most popular way is to fast for 14 to 16 hours out of the day and eat your daily calories between a 6 to 8 hour window.

The purpose of fasting is so that your body will go into ketosis. Once in ketosis your glucose reserves will get drained and your body will start burning fat for fuel.

Most people find that skipping breakfast is the easiest way to ensure they fast for 14 to 16 hours a day.

Try Carb Cycling

The biggest issue people run into on the keto diet is figuring out how to function on so few carbs. The standard keto diet recommends you consume 50 grams of carbs per day or less. For most people that simply isn’t enough.

And that’s where carb cycling comes into play. With carb cycling you will have one high carb day per week.

By eating more carbs one day out of the week you will help keep cravings at bay and will be less likely to quit the diet after the first week or two.

On your high carb day try to stick with clean carb sources. Great options include sweet potatoes, carrots and various berries.

Keep in mind you will continue following a low carb diet the remaining 6 days of the week.

Make Sure You Are Eating Quality Fats

The keto diet is a high fat, low carb diet. When it comes to the fats you eat make sure they are quality fats.

Low quality fats, the kind often found in prepackaged foods and fried foods, can lead to serious health issues such as high blood pressure, heart disease, inflammation, diabetes, and even some cancers.

Your best bet is to focus on foods that are high in saturated fat. Saturated fat is considered a stable fat which means it can’t be easily damaged by oxygen.

Grass fed butter is considered one of the best sources of saturated fat because it is loaded with fatty acids and antioxidants.

Other great sources of saturated fat include grass fed lamb, extra virgin olive oil, avocado, grass fed beef, pasture raised eggs and salmon just to name a few.

Conclusion

When it boils down to it the keto diet is not an easy diet to follow. It requires you to completely change the way you are used to eating.

And as with all new lifestyle changes, adjusting to the keto diet can take a little time. But if you stick with it you will experience the many benefits associated with a high fat, low carb diet.

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