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Ketogenic diet, or keto diet, is a low-carb, high-fat diet that is gaining popularity as a tool for weight loss. The idea behind the diet is to get your body into a state of ketosis, where it uses fat as the primary source of energy instead of carbohydrates. In this post, we will discuss three different methods for how to do keto diet for weight loss.
Method 1: Standard Keto Diet
The standard keto diet involves consuming 75% of your daily calories from fat, 20% from protein, and only 5% from carbohydrates. This strict diet eliminates most fruits and vegetables and focuses on high-fat meats, dairy, and nuts.
To get started with the standard keto diet, you will need to calculate your daily caloric needs and using a keto calculator to determine your macronutrient ratios. Tracking food intake and keeping strict carb limits is essential to entering and staying in ketosis.
An example of a typical day on the standard keto diet would include eggs cooked in butter for breakfast, a salad with avocado, olive oil, and chicken breast for lunch, and grilled salmon with cauliflower mash for dinner.
Method 2: Cyclical Keto Diet
The cyclical keto diet involves alternating between periods of strict keto diet and periods of higher carbohydrate intake. This method is beneficial for athletes or individuals who prefer a more flexible approach to their diet.
For example, someone following the cyclical keto diet may follow a strict keto diet for five days of the week, followed by two days of higher carbohydrate intake. During the high-carb days, the individual eats 150-200 grams of carbohydrates, which is significantly higher than the standard keto diet limit of 20-50 grams.
It is important to note that during the high-carb days, it is critical to choose healthy carbohydrates such as sweet potatoes, quinoa, and brown rice instead of refined sugars and processed foods.
Method 3: Targeted Keto Diet
The targeted keto diet is similar to the cyclical keto diet, but instead of alternating periods of high carbs, the individual consumes carbohydrates before or after workouts. This targeted approach provides the body with the necessary fuel to perform high-intensity exercises while still maintaining a state of ketosis.
For example, someone following the targeted keto diet may have a small serving of berries or a tablespoon of honey before a workout to provide an energy boost. The carbs will be burned during the workout, and the individual will return to a state of ketosis afterward.
Regardless of which method you choose, the key to success in how to do keto diet for weight loss is to maintain a calorie deficit and still get enough nutrients. It can be a challenging and sometimes restrictive diet, but with proper planning and preparation, it can be a highly effective weight loss tool.
In conclusion, how to do keto diet for weight loss can be achieved through a standard keto diet, cyclical keto diet, or targeted keto diet. Each of these methods has benefits and drawbacks and requires careful planning and tracking. By following a keto diet plan that works best for your lifestyle and preferences, you can achieve your weight loss goals and enjoy the benefits of a healthier body. So, choose the one that suits you and stick to it for best results.