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How to Do Keto: A Guide to a More Effective & Healthier Lifestyle
As more and more people are looking for ways to lose weight, improve their health, and boost their physical performance, keto has become one of the most popular diets in the world. But what is keto? How to do keto? And how can you ensure that you are maximizing the benefits of this diet while minimizing the potential risks?
In this post, we will dive deep into the topic of how to do keto, covering the most effective and proven methods for achieving ketosis, staying in ketosis, and reaping the many benefits of this amazing diet.
How to Do Keto Method #1: The Standard Ketogenic Diet (SKD)
The Standard Ketogenic Diet (SKD) is the most common and popular way of doing keto. It involves limiting your carbohydrate intake to about 20-30 grams per day while consuming moderate amounts of protein and high amounts of healthy fats. This low-carb, high-fat diet tricks your body into using fat as its primary fuel source instead of glucose, resulting in a state of ketosis.
To get started on the SKD, you need to calculate your macro ratios, which are the percentage of calories you will consume from each macronutrient (fats, proteins, and carbs). The ideal macro ratio for keto is typically 75-80% fat, 20-25% protein, and only 5-10% carbs.
Some sample foods that you can consume while on the SKD include fatty fish, lean meats, nuts, seeds, avocado, coconut oil, butter, cheese, cream, and low-carb veggies such as broccoli, spinach, and cauliflower.
The downside of the SKD is that it can be quite restrictive, especially in the early stages. You will need to avoid most high-carb foods and drinks, including sugar, grains, fruits, and alcohol, which can be challenging for some people to stick to over the long term.
How to Do Keto Method #2: The Cyclical Ketogenic Diet (CKD)
The Cyclical Ketogenic Diet (CKD) is a more advanced version of the SKD, designed for athletes and individuals who require more carbohydrates for their energy needs. The CKD involves alternating between periods of strict keto (low carb) and high-carbohydrate days to provide the body with the glucose required for intense workouts and performance.
The typical cycle of the CKD is five days of keto followed by two days of high-carb. During the low-carb phase, you will follow the SKD guidelines of high fats, moderate protein, and low carbs. On the high-carb days, you will consume up to 400-500 grams of carbs, which can be in the form of fruit, grains, and starchy vegetables.
The CKD can be a more flexible and sustainable way of doing keto, as it allows you to have more carbs on certain days without fully exiting ketosis. This diet can be challenging to follow and requires careful tracking of carbs and calories to ensure that you are hitting your macro goals.
How to Do Keto Method #3: The Targeted Ketogenic Diet (TKD)
The Targeted Ketogenic Diet (TKD) is another approach to keto that is designed for athletes and active individuals. The TKD involves consuming a small amount of carbs (usually 25-50 grams) before and after a workout to provide the body with the glucose it needs for increased performance.
The pre and post-workout carbs should be consumed in the form of fast-acting, high-glycemic-index carbohydrates such as dextrose, glucose, or pure honey, which will quickly raise insulin levels and shuttle glucose into the muscles.
The TKD is ideal for individuals who want to maximize their athletic performance while still maintaining ketosis. However, like the CKD, it requires careful planning and tracking to ensure that you do not consume too many carbs and exit ketosis.
In conclusion, keto can be an incredibly effective and healthy way of losing weight, improving your health, and optimizing your physical performance. To achieve the best results, you need to choose the right approach to keto based on your goals, fitness level, and lifestyle.
Whether you choose the SKD, CKD, or TKD method, it is essential to carefully track your macro nutrients and calories to ensure that you are staying within the recommended guidelines of high fat, moderate protein, and low carbs. It is also essential to listen to your body and adjust your macros as necessary to achieve the ideal balance of satiety, energy, and performance.
By following these guidelines and adopting a healthy, sustainable lifestyle, you can enjoy all the amazing benefits of keto, from increased fat burning and energy to better brain function and overall well-being. The road may be challenging, but the reward is worth it!