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How to do Keto Diet: A Comprehensive Guide
Ketogenic diet, or simply keto diet, is a low-carb, high-fat eating plan that has gained popularity in recent years due to its numerous health benefits, including weight loss, increased energy levels, and improved mental clarity. The idea behind the keto diet is to force your body to burn fat for energy, rather than carbohydrates. This process, known as ketosis, is achieved by drastically reducing your carbohydrate intake and increasing your fat intake.
But how do you actually do the keto diet? With so many conflicting opinions and information out there, it can be overwhelming and confusing to know where to start. In this post, I’ll break down the basics of how to do the keto diet and provide you with three methods that you can choose from.
Method 1: Standard Ketogenic Diet
The standard ketogenic diet (SKD) is the most common form of the keto diet. It involves consuming 75% of your daily calories from fat, 20% from protein, and only 5% from carbohydrates. This means that for most people, this amounts to eating 20-50 grams of carbohydrates per day.
To do the SKD, you’ll need to focus on foods that are high in healthy fats and low in carbs, such as meat, fish, eggs, avocado, nuts, seeds, and green vegetables. You’ll also need to avoid high-carb foods like bread, pasta, rice, and sugary treats.
One of the main things to watch out for with the SKD is hidden carbs. Many processed foods, condiments, and sauces contain added sugars or hidden carbs that can quickly add up and kick you out of ketosis. Be sure to carefully read labels and stick to whole, unprocessed foods as much as possible.
Method 2: Cyclical Ketogenic Diet
The cyclical ketogenic diet (CKD) involves cycling between periods of strict keto and higher-carb intake. This method is often used by athletes or bodybuilders who need the energy from carbs to perform at their best, but still want to reap the benefits of ketosis.
With the CKD, you’ll typically follow the SKD for 5-6 days, and then have 1-2 days of higher-carb intake. During the higher-carb days, you’ll aim for 50-100 grams of carbs, which can come from foods like sweet potatoes, fruit, or whole grains.
The key with the CKD is to make sure you’re still reaching ketosis during your low-carb days, and not overdoing it on the high-carb days. It can take some trial and error to find the right balance that works for you.
Method 3: Targeted Ketogenic Diet
The targeted ketogenic diet (TKD) is similar to the CKD, but instead of cycling between strict keto and higher-carb days, you consume a small amount of carbs before or after a workout. This can help give you the energy you need to power through your workout while still maintaining ketosis.
With the TKD, you’ll typically consume 25-50 grams of carbs before or after your workout. These carbs should come from sources like fruit, sweet potatoes, or honey, which can be quickly digested and used for energy. Outside of your pre- or post-workout meal, you’ll still follow the SKD with low-carb, high-fat meals.
The TKD can be a good option for those who are physically active and need a little extra energy for their workouts, but still want to stay in ketosis.
In summary, there are three main methods for how to do keto diet: the standard ketogenic diet, the cyclical ketogenic diet, and the targeted ketogenic diet. Each method has its own benefits and drawbacks, and the best approach for you will depend on your individual goals and lifestyle.
To successfully do the keto diet, focus on consuming high-quality fats, moderate amounts of protein, and very limited carbohydrates. Stick to whole, unprocessed foods as much as possible, and be aware of hidden carbs in processed foods.
While the keto diet may not be for everyone, it can be a highly effective way to achieve your health and weight loss goals. By following these simple guidelines and finding the method that works best for you, you’ll be well on your way to a healthier, happier you.