Keto 101: Everything You Need to Know Before Starting

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How to do Keto?

Ketogenic diet or commonly known as Keto is one of the most popular diets in the world today. It has been proven to help people lose weight and improve their overall health. However, many people are hesitant to try it because they do not know how to do it. In this blog post, we will discuss different methods on how to do keto and provide real-life examples and anecdotes to illustrate the points.

Method 1: Traditional Ketogenic Diet

The traditional ketogenic diet involves the consumption of high amounts of fat, moderate protein, and low carbohydrates. The macronutrient ratio of the ketogenic diet is typically composed of 70-75% fat, 20-25% protein, and 5-10% carbohydrates.

When you are on a ketogenic diet, your body will enter a state of ketosis where it starts burning stored fats for fuel instead of carbohydrates. This process leads to significant weight loss and other health benefits.

Here are some tips on how to do a traditional ketogenic diet:

1. Calculate your macronutrient ratio – Determine your daily calorie needs and adjust your fat, protein, and carb intake accordingly.

2. Choose healthy fats – Focus on healthy fats like olive oil, coconut oil, nuts, and seeds.

3. Monitor your carb intake – Keep your carb intake under 25 grams net carbs to stay in ketosis.

4. Increase your electrolytes – Since the keto diet can cause dehydration, increase your intake of water and electrolytes.

Method 2: Modified Ketogenic Diet

The modified ketogenic diet is a variation of the traditional ketogenic diet that increases protein intake and reduces fat intake. The macronutrient ratio is typically composed of 60-65% fat, 30-35% protein, and 5-10% carbohydrates.

The modified ketogenic diet is suitable for people who are physically active or have a higher protein requirement. It can also be an easier transition for people who are used to higher protein levels in their diet.

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Here are some tips on how to do a modified ketogenic diet:

1. Calculate your macronutrient ratio – Determine your daily calorie needs and adjust your fat, protein, and carb intake accordingly.

2. Eat protein-rich foods – Focus on healthy protein sources like meat, seafood, and eggs.

3. Monitor your carb intake – Keep your carb intake under 25 grams net carbs to stay in ketosis.

4. Increase your water intake – Since the modified ketogenic diet can cause dehydration, increase your water intake and electrolytes.

Method 3: Targeted Ketogenic Diet

The targeted ketogenic diet is a variation of the traditional ketogenic diet that involves consuming carbohydrates around exercise or physical activity. The macronutrient ratio is typically composed of 70-75% fat, 15-20% protein, and 5-10% carbohydrates.

The targeted ketogenic diet is suitable for people who are physically active and require carbohydrates for energy during exercise. It can also be an easier transition for people who are used to consuming carbohydrates before exercise.

Here are some tips on how to do a targeted ketogenic diet:

1. Calculate your macronutrient ratio – Determine your daily calorie needs and adjust your fat, protein, and carb intake accordingly.

2. Schedule carbohydrate intake – Consume carbohydrates 30 minutes before or after exercise to replenish glycogen stores.

3. Monitor your carb intake – Keep your carb intake under 50 grams net carbs to stay in ketosis.

4. Increase your water intake – Since the targeted ketogenic diet can cause dehydration, increase your water intake and electrolytes.

Conclusion

The ketogenic diet is not only an effective way to lose weight and improve overall health, but it has also been shown to help with a variety of conditions such as diabetes, epilepsy, and even cancer. By following these methods on how to do keto, you will be on your way to achieving your health and weight loss goals.

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As with any diet, it is essential to consult your doctor or a registered dietitian before starting the ketogenic diet. It is crucial to understand the risks and potential side effects associated with significant dietary changes. However, by following the tips provided above and maintaining appropriate fluid and nutrient intake levels, you can enjoy the benefits of a successful ketogenic experience.