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How to do Keto for Dummies: A Beginner’s Guide
Are you looking to start a keto diet but feeling a bit overwhelmed? Don’t worry, you’re not alone. The keto diet has become increasingly popular in recent years, but many people are still unsure of how to get started. In this post, we’ll break down the basics of the keto diet and provide you with three different methods to get started.
What is the Keto Diet?
Before we delve into the methods of how to do keto, let’s first discuss what the keto diet is. The keto diet is a low-carb, high-fat diet that puts your body into a state of ketosis. Ketosis is a metabolic state where your body burns fat for fuel instead of glucose (sugar). By limiting your carbohydrate intake and increasing your fat intake, your body is forced to burn fat for energy, resulting in weight loss and several other health benefits.
Method 1: The Standard Keto Diet
The standard keto diet is the most popular and well-known version of the keto diet. It involves consuming low-carb, moderate protein, and high-fat foods. The goal is to keep your carbohydrate intake below 20-30 grams per day. Here’s a breakdown of what you can eat on the standard keto diet:
Protein: Meat (beef, chicken, pork), fish, eggs, cheese, and tofu
Fats: Butter, ghee, coconut oil, olive oil, and avocado oil
Vegetables: Leafy greens (spinach, kale, arugula), broccoli, cauliflower, zucchini, and peppers
Other: Nuts and seeds (almonds, walnuts, sunflower seeds), berries (blueberries, raspberries), and unsweetened beverages (coffee, tea, water)
It’s important to track your macro intake (carbs, protein, and fat) when following the standard keto diet. There are several apps and websites that can help you calculate your macros based on your weight, height, and activity level.
Method 2: The Cyclical Keto Diet
The cyclical keto diet involves cycling between periods of strict keto and high-carb intake. This method is typically used by athletes or bodybuilders who need the extra carbs for energy during intense workouts. Here’s how it works:
Strict keto: Follow the standard keto diet for 5-6 days of the week.
High-carb: On the remaining 1-2 days of the week, consume a high-carb diet to replenish glycogen stores in the body. This typically involves consuming 50-150 grams of carbohydrates per day.
It’s important to note that when following the cyclical keto diet, the high-carb days should still be relatively low in fat.
Method 3: The Targeted Keto Diet
The targeted keto diet is similar to the cyclical keto diet, but instead of cycling between periods of strict keto and high-carb intake, you consume extra carbs around your workouts. This method is also commonly used by athletes or bodybuilders. Here’s how it works:
Strict keto: Follow the standard keto diet for the majority of the week.
Extra carbs: Consume an extra 20-50 grams of carbohydrates around your workouts to provide your muscles with the energy they need.
It’s important to note that the extra carbs should be consumed within 30 minutes to an hour before or after your workout.
In conclusion, the keto diet can be an effective way to lose weight and improve your overall health. The three methods discussed above provide different options to fit your lifestyle and goals. When starting a keto diet, it’s important to track your macro intake and listen to your body to make adjustments as necessary. Don’t be afraid to seek guidance from a healthcare professional or registered dietitian if you have any concerns. With patience and consistency, you can successfully do keto even if you’re a beginner!