If you’ve tried out keto diet without seeing results, you might be quickly tempted to go back to the ‘good old you’ who devoured food like there’s no tomorrow. Other than the fact that this might be risky to your progress, you’ve probably been doing it the wrong way!
Well, let’s kick it off by literally knocking you off the ground with simple statistics. The National Health and Nutrition Examination Survey (NHANES) conducted a survey and released the reports back in 2013-2014. The data shockingly proved that slightly more than 2 adults in every 3 were either considered to fall under the ‘overweight’ category or otherwise considered obese! This is just the tip of the iceberg. More than 1 in 13 was also identified to have extreme cases of obesity. The number gets worse when it comes to children since 1 in 6 was diagnosed with the condition. In other words, when considering the more than 250 million adult population in the States alone, over 170 million are either obese or overweight!
This is the point where you first pause to consider the magnitude of the numbers involved here. The reasons to account for this statistical data are quite haphazard. Whereas genes and sex play a small role, the major reasons include medical conditions and medications taken, junk, physical inactivity due to addiction to TV, computers and other gadgets, extremely unhealthy eating habits, more junk foods, and even how and where people live. This has made the need for the best keto supplement direr than ever including a well-planned keto diet for weight loss. Read on and see how you can get yourself out of this statistical trap using a keto diet plan.
What Does Keto Diet Entail?
It was back in 1920 that a groundbreaking study found that a constituent of ‘keto diet’ helped expedite the positive effects of epileptic medicine. The weight loss effects became evident with time. It generally consists of high-fat content foods, medium protein levels in the daily food intake with the main characteristic being a minimum level of carbohydrates. The low-carb diet is now embraced with popular models, artists and even athletes.
How Does It Work?
Wondering how to start a keto diet for weight loss? The body is originally made to derive energy in form of fuel from the carbs we take in. Without access to this, one starts experiencing fatigue easily coupled with migraine among other effects if the body is further deprived. The keto diet food intends to train the body to rely on fats and fatty intake as a source of energy. This forces the unused carbs in the form of glucose to be used up even as the body switches to a new fuel source. The body is forced in a state called ‘ketosis’ as the fats from ketones which are burned up for energy.
Yep, it’s that simple! But wait a minute – do you understand what you’ll be giving up to remain in the ketogenic state? Essentially, you are forced to reduce almost all your carb intake down to about 5%; not to worry though – there are plenty of other alternatives!
Spoiler alert: entering the ketogenic state when embarking on a keto diet for beginners may have different effects on different bodies. Your energy reserves might go too low too quick thus portraying not-so-positive keto diet results. It is thus crucial to have a one-on-one talk with your MD who’ll be in the best position to advise you on whether or not to start this journey.
We will go on to classify the steps on how to lose weight on keto diet according to levels involved – from the easiest down to the toughest. Everyone is catered for, even if you are strictly on a vegetarian diet.
Step 1: The Easy Route
This is pretty simple and is meant to get you off the ground. Start by researching keto diet foods and recipes that you can afford and are palatable to your taste. We might give you a big list which might end up putting you off. That notwithstanding, we will still give you a 7 day keto diet from the best foods which are somewhat accessible in most regions.
It takes roughly 3 days to 2 weeks for the ketogenic state to fully set in. This might vary from person to person and you shouldn’t feel downcast should the common side-effects of ketosis take more than a minute to show up. There isn’t a definite way to measure if one is in ketosis but a urine sample can often indicate the nutrients in the body. To help you get started, consider boosting your meals with keto diet pills and supplements.
Step 2: The Acceleration
Moderation is said to always be the key, however, you need to put in a little bit more effort to hasten the developments. The hardest part when starting a keto diet is the induction process. When you have learned to tone down your cravings and control your appetite, then you can challenge yourself by taking it a notch higher. Reaching this point means you have decided to embrace the keto diet on a long term basis. This can only be possible if whatever you eat doesn’t make you miserable and pathetic – else, old ways will creep in too quickly before you know it.
This necessitates applying more drastic measures including keto diet foods to avoid. These include:
- Pork rinds
- Processed meats
- Low-fat yogurt
- Whole-grains
- Sugars and sweeteners (oops, sorry if you have a naturally sweet tooth).
Step 3: The Galaxy is The Limit
So far so good, right? Well, who said it’ll be easy?
So far discipline should be ingrained to your last cell. It’s important to note that risking old habits like indulging in a plate of rice with shredded cheese might quickly reverse the effects you’ve been sweating to realize. While it takes longer to lose weight while in a ketogenic state, it takes a lesser time to gain that weight when high-carb-content foods are re-introduced.
Now you need to embrace the need for keto diet and exercise. Rather than engaging in a once-in-a-blue-moon kind of exercise routine, try to get in the habit until you form a discipline. Remember our earlier statistics and the reasons for it? Inactivity is and will remain to be a major reason for extreme weight. You can try out different exercises and it doesn’t have to be becoming a gym member only. You can run, purchase a bicycle, swim or even get into something as fun as a dance class.
Consider the following foods from which you can make your best recipe:
✔Fish and fish oil: salmon and sardines will go a long way to increase the fat content in your foods.
✔Fiber: low-carbs may mean you face constant attacks of constipation. Other than drinking lots of water, consider fiber sources from fruits such as passion fruit, avocados, guavas, raspberries, blackberries, kiwi, pears and orange fruit.
✔Whole eggs from pasture-raised hens.
✔Veg rich in fiber content including onions, garlic, tomatoes, greens, pepper and cauliflower.
✔Nuts and seeds will not only be the best source of snack but also ensure you are loaded in fat content, includes Brazil, pecan and macadamia nuts. Take it slow though! There’s carb involved here.
✔Dairy: rich in protein and fats including unprocessed cheese, cream and butter, and high-fat yogurt.
✔Plenty of unrefined oils including extra virgin olive oil, coconut and avocado oil.
Conclusion: There are lots of other reasons you might consider other forms of diet such as paleo vs keto diet. These also come with their associated benefits. Nonetheless, the ability of ketosis to minimize insulin production due to the low-carbs can be said to be the major plus side – added to the other medical benefits of a keto diet. If on medication, though, make sure you get professional advice on whether you should cut down your carb intake. Are you bold enough to get yourself to the peak of the keto diet? Share more in the comment section below.
