The ketogenic diet is a unique diet that can be embraced by all. The Keto life diet incorporates the potentiality of calorie restriction with the awesome benefits of beneficial ketosis. This furnishes you with a reliable means to reduce weight, and also to enhance your overall wellbeing.
Misconceptions and lack of knowledge have led many to believe that carbohydrates and sugars/insulin are the main culprits of weight gain. Many low-barb advocates will tell you that you will lose body weight if you practice ketosis. They will also add that calories do not matter. As a beginner, this will confuse you even more.
Here are the nine strategies that can help you to build a perfect keto life. The nine strategies will build your confidence and demystify Keto life.
1. Get a deeper understanding of the Keto diet
A ketogenic diet exerts your body to bring out ketone bodies for vitality. You achieve this by taking in a minimal amount of carbohydrates and consuming a high amount of fat. For the ketogenic diet to work, your body needs to enter into a state of ketosis.
Let’s look at what happens in normal situations.
When you take in a meal that is rich in carbohydrates, your body breaks down the carbohydrates to produce glucose.
Note that glucose is the primary and main energy source in your body.
Once your body senses the increase in glucose in the bloodstream, several things take place.
Some of this glucose will be used immediately to provide energy and to keep the body’s organs functioning, while any extra will be stored as glycogen. Any extra glucose on top of that will be stored as fat.
The difference here is that the ketogenic diet does not allow this process to occur at all.
The main goal of the ketogenic diet is to make use of the fat already stored in your body to produce energy instead of glucose. This is because whenever fat is broken down, ketones are produced.
If you were to stop consuming carbohydrates, your body would have a very hard time relying on glucose as a constant energy source. Hence, your body will turn to an alternative energy source to keep you going, and that is ketones.
Besides promoting fat loss, the Keto diet helps you in balancing your hormones. Living keto also increases your energy and improves your cholesterol levels and blood pressure. Keto
life has also been connected to; -reduced appetite, improved glucose levels, increased ability to concentrate, and reduced inflammation, the main cause of chronic health conditions.
2. Adhere to Keto diet Recipes
The Keto life diet recommends foods and ingredients that are very low in carbs.
To have such a small amount of carbs, you must be vigilant about your food options. You may find that many of your treasured food items will put you near your carbohydrate limit for the day with just one serving. Even healthier foods like fruits and keto vegetables are packed with sugar and carbohydrates. Do not get discouraged as there is plenty of alternatives and yummy food you can eat on the ketogenic diet. That’s the keto advantage! Having a variety to choose from.
Here is an example of food items that can make up your diet.
- Meats — fish, beef, lamb, poultry, eggs,
- Low-carb vegetables — spinach, kale, broccoli,
- High-fat dairy — hard cheeses, high-fat cream, butter,
- Nuts and seeds — macadamias, walnuts, sunflower seeds,
- Avocado and berries — raspberries, blackberries
- Sweeteners — stevia, erythritol, monk
- Other fats — coconut oil, high-fat salad dressing, saturated fats.
Keep off from the following foods.
- Tubers — potato, yarns,
- Fruit —apples, bananas, oranges,
- Sugar — honey, agave, maple syrup,
- Grains — Wheat, corn, rice, cereal,
You can also make plenty of keto-friendly baked goods and fried foods with keto flour like almond flour and coconut flour.
Remember that the secret to weight loss is eating fewer calories than your body needs to maintain its weight. Even when your diet consists of absolutely no carbs, you can still gain weight. It is important to keep track of the number of calories you take daily.
3. Choose either Fasting or Keto but not Both
The goal of the Keto Life diet is to boost fat burning.
The main goal of fasting is to boost fat burning too. The two options are aiming at getting the same results. Combining the two methods looks lucrative for someone seeking quick weight loss results.
However, we discourage you from combining the two strategies. When you combine both, it gets hard to flag what is causing the harm or benefit. Introduce one at a time, either fasting or Keto, and get a clearer view of what works best for you.
You can also decide to alternate the two later but not as a beginner. However, alternating will alter your body functionality because you will have to alter your diet too again and when you decide to return to the former method, you will be starting all over again.
Experts advise that for long-term results, it’s better to stick to either keto or intermittent fasting. When a need to switch arises, consult a physician.
4. Limit your food options
The human race has evolved and it is now easier to gain weight. We have the readily available options of choosing what we consume from a wide variety of options. The endless list of processed foods triggers our desires. We do not need to exert much effort to get the foods we need like our forefathers used to do by going out to hunt for food and the tiring preparation processes.
This has resulted in a never-ending cycle of overeating and weight gain because the food is enticing and easy to get.
To cushion you from this desire and to ensure you stick to the Keto community and lose weight, here are a few tips to follow: —
- Take time to plan your Keto life meal to stay on track and to prevent yourself from When taking a journey have snacks pre-made and packed. Alternatively, take meals at Keto-friendly hotels or look for a Keto community in that Country on the internet and join. Make sure your plan gives you the carbs, fats, and proteins you need and no extras.
- Pack your house with Keto-friendly Anytime you are hungry it will be easier for you to make an informed choice because the foods available for you are Keto-friendly. Always ensure that keto foods are more easily accessible compared to the other food items especially if you are living in the same house with other people not committed to the Keto life.
5. Join a Keto Community
Living keto requires social support. Having people to share their accomplishments with is very encouraging and fulfilling. Other times you will need the same community for support or to share your concerns and to ask questions.
Having a social group that is bound together by a common goal strengthens our purpose and gives us a reason to push harder or to be more committed.
Listening to success stories from the keto community gives you a sense of possibilities, inspiration, and direction.
6. Have another reason besides weight loss
Having a goal of losing weight only with Keto may not be sustainable because once you attain your target weight you may give up on the plan
There are numerous ways of losing weight besides keto. High-carb, low-fat diets, and low-calorie diets lead to weight loss. You can even lose weight on a low-carb diet or a low-carb, high-fat diet that’s not technically keto.
These other types of diets don’t help balance your hormones, which is crucial to managing your hunger. If you are always hungry, adhering to your plan can feel like a daily struggle, and that is not how it is supposed to be. Once you reach your goal, you lose your motivating factor. Definitely, when you lose weight, you want to maintain that weight loss.
But once you reach your goal, it will be easier to fall into bad eating habits. One of the ways you can keep on a keto lifestyle is by having motivating factors that go beyond weight loss. And that’s where learning about the diet comes in handy.
7. Pay attention to yourself
What to eat on Keto Diet? This is a question asked by beginners. This is because it is so restrictive on what you should consume. All these can overwhelm you, especially when starting the keto life. There are a few rules to adhere to. However, the important thing is to pay attention to how you feel.
Start the diet slowly by consuming fewer carbs and then wait for the transition symptoms. You may feel the symptoms within a few days after starting the diet plan. Be conscious of how you feel, your energy levels, and your mental clarity. You will feel foggy, but within a short moment will feel like a cloud is lifted.
Once you reach this stage, your body is now getting used to the new diet changes. Relax and make a complete weekly diet plan. Remember that commitment is key.
8. Take Supplements
When starting the diet, your body will struggle to adjust. You may lose more electrolytes than normal. Keto is also lower in fiber and some other micronutrients. To feel your best on your keto journey, you will need to supplement your meals. These are some of the supplements: —
- Supplementing with minerals like sodium, calcium, potassium, and magnesium will improve your energy and overall
- You may find it difficult to get enough fat on the ketogenic diet, especially at the Most experts recommend getting anywhere from 70-90% of your calories from fat. Consult your physician on the source of healthy fat that will be easily converted into ketones in your liver. However, fat supplements can cause digestive distress, so it is best to start slowly and work your way up. Start with as little as 1 teaspoon per day, working your way up to 1-2 tablespoons per day. You may experience loose stools or nausea. If this happens, take a few days off or until things go back to normal.
- It is common for fibre intake to drop drastically on a ketogenic diet. Fibre does not spike sugar levels in the blood. So, it is not counted as a carb by most people. Fibre adds value to our digestive system, and the absence of fiber may cause indigestion and other Ensure that you get plenty of low-sugar, high-fiber vegetables. Difficult to keep a record of the fiber intake, add a natural fiber supplement like psyllium husk. Alternatively, consult your physician on the other supplements you can take.
- Increase herbal intake in your It is ready-to-use herbs that are already packaged, and others can be found readily in their natural form. Some herbs can be added to the fluids you take herbal tea, chamomile, lemongrass, green tea, moringa, purple tea, and ginger tea. The herbs will help in regulating hormones, help your body adapt to stress, plus help with heightened energy, and sleep.
9. Make the Change Permanent
The best way to stick to a new diet plan is to make it permanent objectively. Keto life can be a permanent lifestyle that can also be passed down to your lineage.
Learn everything you need to know about the new lifestyle, the pros, and cons, what works and what works not, how to plan for meals, looking for a community to join, and the supplements you need to take in this amazing journey.
It is time to make the change permanent. You do this by changing not only your diet but also how you talk about it. Share your success stories with your friends and community, or start a keto coaching class.
