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How to Do Keto the Right Way: A Comprehensive Guide
Ketogenic, or keto, diet has gained immense popularity in recent years, thanks to its effectiveness in promoting weight loss and better health. However, with the popularity comes the risk of misunderstanding, misinformation, and even failure. In this post, we will discuss how to do keto the right way, including methods that have helped others achieve their goals.
Method 1: Understand the Basics
To succeed with keto, it’s crucial to understand the basics. The backbone of keto is a low-carbohydrate, high-fat diet that forces the body to burn fat instead of glucose for energy. By limiting carbohydrates to 20-50g per day, the body enters a state of ketosis, where it burns stored fat for fuel.
Protein intake should also be limited to 15-20% of the daily calorie intake. Otherwise, the body may use protein for fuel and disrupt ketosis. Instead, focus more on healthy fats like olive oil, avocados, butter, and coconut oil. By maintaining a high intake of fats, you can feel satiated for more extended periods, avoid hunger pangs and improve your metabolic health.
Method 2: Plan and Track
Like any lifestyle change or diet, planning and tracking are essential. Plan ahead by creating a menu for the week and stocking up on the necessary ingredients. This will help you stay on track and avoid making unhealthy choices while hungry. You should also track your daily intake of carbohydrates, fats, and proteins to ensure that you’re complying with the target keto ratios.
Tracking also helps you identify foods that may cause inflammation, such as dairy and gluten, that may negatively affect your daily performance. You can use a meal-tracking app such as MyFitnessPal, which provides a comprehensive database of keto-friendly foods and their nutrition profiles.
Method 3: Supplement as Needed
One of the most significant obstacles to achieving the desired effects of keto is the keto flu, a sensation of drainage, weakness, and fatigue that some experience after starting the diet. This is due to the body adapting to the new way of eating and the low-level of electrolytes which affect normal hydration levels.
Supplements such as magnesium, calcium, and potassium can help alleviate those symptoms, as well as aid in maintaining proper muscle and nerve function. Additionally, MCT oil supplements help promote ketosis and are quickly converted into ketones fuel for the body.
Conclusion
In conclusion, keto is an effective diet plan, but it requires a well-defined approach. Following a few simple steps, from understanding the basics, planning, and tracking your food intake, to supplementing, can make it easier and more effective. There are numerous approaches to planning, depending on personal preference and individual goals. By sticking to a balanced keto diet and adding in good habits to support the lifestyle, you can reap the benefits of better health and a more energetic life!
Real-Life Examples:
“I feel a huge amount of energy, and eventually stopped drinking coffee entirely.
I never thought I had “brain fog,” but after 3-4 months of keto, my productivity went through the roof. I don’t need caffeine to get going at 6:30 am anymore; I’m fired up and ready to go as soon as I wake up. I never have that 2 pm lull either. My whole world changed when I started doing keto the right way.” – Jane, keto user
“My weight has been on a seesaw for the last 10 years, mainly due to depression and medication for anxiety, bipolar and depression. My doctor recommended keto as a possible solution, and it’s drastically changing my life. The high-fat content of the diet reduces my appetite; I can go hours between meals, and I feel fuller after eating. I can honestly say it’s the best diet for weight loss I’ve ever tried.” – John, keto user.
Benefits:
1. Effective Weight Loss
2. Mental Clarity and Better Productivity
3. Reduced Hunger and appetite
4. Increased Energy
5. Better Health and disease prevention through anti-inflammatory effects.
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