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Have you been considering trying out the keto diet but unsure of where to start? Well, you’ve come to the right place! In this complete guide, we will break down what the keto diet is, how it works, and how to successfully implement it into your lifestyle for the long term.
What is the Keto Diet?
The keto diet, also known as the ketogenic diet, is a low-carb, high-fat diet that aims to help the body enter a state of ketosis. This state is achieved when the body burns fat instead of glucose for energy. In order to do this, the keto diet requires that you reduce your carbohydrate intake to less than 50 grams per day and increase your fat intake. This shift in macronutrients allows the body to become fat-adapted and burn fat more efficiently.
Why Choose the Keto Diet?
There are many benefits to the keto diet, including weight loss, increased energy levels, and improved mental clarity. Additionally, recent studies have shown that the keto diet may be beneficial for those with conditions such as type 2 diabetes and epilepsy.
So, how do you go about implementing the keto diet into your lifestyle? There are a few methods to consider.
Method 1: Standard Keto
The standard keto diet involves eating a low-carbohydrate, high-fat diet. In this method, you will aim to consume 75% of your daily calories from fat, 20% from protein, and 5% from carbohydrates.
If you choose this method, it’s important to focus on healthy fats such as avocados, nuts, and olive oil. Additionally, it’s important to limit your carb intake to vegetables that are low in carbs such as spinach and cauliflower.
Method 2: Cyclical Keto
The cyclical keto diet involves alternating between periods of ketosis and periods of consuming carbs. This method may be useful for athletes or those who require higher amounts of carbohydrates for energy.
To implement this method, you will follow a standard keto diet for 5-6 days and then consume high-carb foods for 1-2 days before returning to the standard keto diet.
Method 3: Targeted Keto
The targeted keto diet involves consuming carbohydrates around your workouts to provide your body with energy. This method may be beneficial for those who are physically active but still want to maintain a state of ketosis.
To implement this method, you will consume small amounts of carbohydrates before and after your workouts. It’s important to choose healthy, low-carb options such as fruit or sweet potatoes.
Tips for Success
Regardless of which method you choose, there are a few tips to keep in mind for success:
– Meal prep is key: Preparing your meals in advance will ensure that you have healthy options ready to go and won’t be tempted to reach for unhealthy snacks.
– Hydrate: Drinking water is essential on the keto diet. Aim to consume at least 8 cups of water per day.
– Focus on whole, nutrient-dense foods: While it may be tempting to reach for processed keto-friendly snacks, it’s important to focus on whole foods that are high in nutrients.
– Check your ketone levels: Use urine strips or a blood ketone meter to monitor your ketone levels and ensure that you are in a state of ketosis.
In summary, the keto diet is a low-carb, high-fat diet that can provide many health benefits. There are three methods to consider: standard keto, cyclical keto, and targeted keto. By focusing on whole, nutrient-dense foods and staying hydrated, you can successfully implement the keto diet into your lifestyle for long-term success. So why not give it a try and see the benefits for yourself?