Weight Loss With Ketogenic Diet
Keto or Ketogenic Diet is a well know diet plan implemented to lose weight that is a low-carb and high-fat diet that also provides immense benefits.
What Should Avoid During Ketogenic Diet?
Keto diet is considered as a safe diet but there are certain things that are needed to be kept considered:
- - Do you take any medication for diabetes such as insulin?
- - Do you take medication for high Blood Pressure i.e BP?
- - Do you breastfeed?
If you incorporated any of the above medication then you cannot follow a ketogenic diet plan.
What To Eat On A Keto Diet?
Firstly your main motive to plan a keto diet is to lose weight and for this, you need to keep the balance of your diet while understanding what to eat and what not to eat.following are the typical foods you can incorporate during following a Ketogenic Diet plan. Carbs that you can eat during this diet plan should not be more than 100 grams.
In order to get best results, it is very important to reach ketosis that is to avoid eating too many carbs just try to cut carbs as much as you can. On the basis of per day only 50 grams per day you can consume net carbs, but if talk about ideation then below 20 grams is the best. Just remember that the fewer carbs the more effective.
Keep on counting your carbs while following this diet plan, in other ways you can stick to certain foods or recipes that can control your weight even without counting.
Try To Avoid!
There are certain things that you complete need to avoid during ketogenic diets such as foods containing a lot of sugar and starch. Some of the foods that consist of such sugar and starch such as bread, rice, pasta, and potatoes are high in carbs and should be avoided.
The numbers of carb you intake should be counted and should not be more than 100 grams.
While following keto diet sugary foods are to be avoided completely as well as starchy foods. The food you intake should be moderately high in protein (note that the excess protein can be converted into blood sugar in the body primarily be high in fats. A guideline that you can follow is that you can take energy from carbohydrates that have to be 5% and it is only 5% because we know that the fewer the carbs the more effective the results would be along with this 15 to 25% of energy from protein whereas 75% can be obtained from fats.
More Specific Advice On What To Eat – And What Not To Eat:
What To Drink?
While following Keto diet water is the perfect drink, you can also have coffee and tea which is fine too. It would be more effective if you won’t use any sweeteners, particularly sugar. You can incorporate a small amount of milk or cream also in tea or coffee.
Before diving into meals never forget to review to calculate your macros and the foods you are consuming that are keto-friendly. This practice will let you set you up for success after your initial week on the keto diet.
Which Version of Keto Should You Follow?
Before incorporating ketogenic diet you need to identify which version you should incorporate and it solely depends on how much excess body weight you want to lose. Are you looking to have more or better mental clarity and energy? Or you will just be incorporating it into a ketogenic diet to lower cholesterol levels and blood sugar level or finding better overall health? The method you approach for keto diet will differ that will actually depend upon individual goals.
For Fat Loss And Overall Health: Standard Ketogenic Diet:
For beginners, The standard keto diet is the most appropriate approach and is considered as highly recommended. In this method, you can follow SKD for the people who are looking to achieve weight loss or fat loss. This method is also beneficial to improve mental health, depression, cholesterol levels, and inflammation.
The basic rules for SKD are:
- Consume of 20-50 grams of net carbs per day
- Consume moderate amounts of protein
- Consume high amounts of fat
An intake of 30 grams of net carbohydrates or less will typically induce ketosis.
Note: Before starting the ketogenic diet, please consult with your doctor.