Now a day we will see that keto eating or keto diet has become trendy and is getting plenty of attention and praise all over social media. But the problem with this is that most people don’t quite understand how it works or even why it works so well for some people and not so well for others we will also see that here are some potential benefits of ketosis only that so far or until now the research does not indicate ketosis is more beneficial than calorie control alone.
The fact is that eliminating carbs can also be eliminates a lot of food options and reducing the number of food that we can eat. These food especially includes processed foods, beverages, and desserts that are packed with added sugar and that which adds calorie to our body. Thus, it can be quite easy to cut calories automatically if we avoid these kind of food.
Moreover the fact is that the macro ratios of a keto diet favor more savory, rich foods, which can be much more desirable for those that don’t enjoy traditional lean diet foods and finally enjoying the foods that you eat more also means you are more likely to stick to your meal plan due to which you will get fast results.
It also helps your body so that it can switch its main fuel source or main source of energy from glucose which is actually a type of sugar and change it to ketoses. And also sometimes to compounds made by breaking down fat that serve as an alternative fuel source.
A ketogenic diet not only helps you lose weight but is also linked to numerous benefits and other such advantages. That normally includes increased levels of good cholesterol and reduced blood sugar, insulin, and triglyceride levels but the problem is that even though some people find that it takes them much longer to enter ketosis than others but still at the end it is worth it. What’s more, many struggle to enter ketosis in the first place while for others it may be easier than the others.
Factors To Consider to Follow A Keto Diet
1) Eat or Avoid
If you are planning in following a keto meal plan you should keep in mind one thing that you will be severely limiting the carbs that you take every day. Start off with between 20 and 30 grams (g) of carbohydrates per day and then slowly increase that will help. But the decrease in intake of carbohydrates and fat is very necessary in keto diet.
Also make sure that you know what foods have mostly carbs, fat, and protein, so you can make the right choices and eat the proper food with the right amount of all the ingredients. For instance, it’s not just bread, pasta, chips, cookies, candy, and ice cream that contain carbs there are many other things as well and you should have knowledge about that. Just like beans may contain protein, but they’re also very high in carbohydrates and thus you should try to avoid it because of the presence of an excess amount of carbohydrates. Fruit and veggies also mostly contain carbs. The only foods that don’t contain carbs are meat which contains protein and pure fats, like butter and oils.
2) Ser Your Fitness Goal
Before going into any diet, the first step that you are going to take should always be identifying the primary goal that will help you in the process. This will also establish your dietary needs and guide your focus moving forward and also you will have an idea that what you will do and what not. And also how you can determine if your hard work is paying off or not.
There are four main reasons why someone would consider changing up their eating, and not all of them are a great fit for keto so you should be able to keep that in mind:
Weight loss, Muscle Gain, Improved Performance and finally Improved Health thease are all the thing that you should keep in mind.
3) Fatty food
People are normally afraid of getting fat and there are many reasons for it. One is that it looks bad but the most important one is that it will affect our health in a great way but what is confusing is that research today remains mixed and that there is no fixed way to say. Some studies suggest that replacing saturated fat with polyunsaturated fat as well as avoiding unhealthy trans fat is important for mitigating heart disease risk. On the other hand others suggest that total fat and types of fat weren’t associated with cardiovascular problems and that fat does not affect any kind of heart disease. It is said that according to an article published in June 2018 in BMJ it was stated that exactly how to eat but again it becomes confusing.
To prepare for a high-fat diet, which can be uncomfortable at first, start making small adjustments to what you eat every day and the routine that you follow. Things like ordering a burger on lettuce leaves and subbing green veggies for fries are one way to do or rather bring about that kind of change.
4) Have a daily calorie goal
Fat can be an abundant and valuable source of energy that many athletes would like to tap into and moreover you will get fat in most of the food that you take. This is precisely why keto is also used to increase performance. Also that athlete in endurance athletes and those who do not require consistent explosive power or frequent high-intensity training also need some amount of fat in a daily basis but not too much as because too much is not good.
Nutrient timing and adequate fueling is the primary focus of this goal. You should also keep in mind that performance progress can be measured through fitness goals or assessing metabolic efficiency it is also true that improving health is not always a primary goal of keto dieters.
It is unless health is improved as a result of losing weight and we say this as because a keto diet is fairly restrictive, and getting high amounts of vitamins and minerals can be challenging and hard to get. If you are looking to keto to improve your nutrition, nutritious food choices should be top of mind and nothing else and also that the progress towards this goal can be measured through biometric testing which is a huge advantage for it
Once you’ve identified your main health and fitness goal then you should know that the next step is to calculate how many calories you need to eat in a daily basis in order to lose weight, gain weight, or maintain your weight.
5) Switch Up Your View of Protein — This Is a Moderate-Protein Diet
One of the most common misconceptions that most of the people are having about the keto diet is that you can eat as much protein as you’d like but that problem is that this is not actually the case. As because this is not a diet where you watch carbs only on the other hand you also have to keep your protein intake moderate or at bay and that also includes in this diet.
Protein can be converted into glucose, and therefore overeating protein can take your body out of ketosis as because it is indirectly converting into carbs, you can also think of your ratios as a small portion of meat topped with a generous amount of fat, and may be not the other way around and that will help a lot.
6) Calculate Your Keto Macros
You should keep in your mind that while it is your calorie control that has the largest impact on your weight but that is not always it. Understanding your keto macros is still pretty fundamental to your success and even important if you want to continue and follow the process and most importantly if you are trying to get into ketosis, hitting your carb goal each day is crucial.
The keto diet is designed to follow strict macronutrient targets, including high fat and extremely low carb intake and it is also true that for most people, this breakdown looks something like the following:
- 70% of calories from fat
- 25% of calories from protein
- 5% of calories from carbs
7) Try Bulletproof Coffee
It is made by mixing coconut oil and butter into your coffee, this drink will help keep your hunger at bay and make you feel less hungry. And that will give you time to plan your next meal and eat accordingly.
Just note that coconut oil has the potential to send LDL, or bad cholesterol levels soaring or it will increase it. And that is why if you have heart disease or are at an increased risk for it because of family or personal health history then it is better that you avoid this drink for you own health issue and to be on the safe side you can also check with your doctor and confirm yourself.