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Keto has become one of the most popular diet plans out there, and for good reason. With the promise of weight loss, increased energy levels, and improved overall health, many people are turning to this way of eating to try and achieve their goals. But if you’re new to the world of keto, trying to figure out how to do it can be overwhelming. That’s why in this post, we’ll be discussing the top methods to help you embark on your keto journey.
Method 1: The Standard Ketogenic Diet (SKD)
The SKD is the most common and traditional form of ketogenic eating. It requires that 75% of your daily calorie intake comes from fat, 20% from protein, and only 5% from carbs. This may seem daunting, but with a little bit of planning and adaptation, it can become an easy routine.
One way to start is by eliminating all processed foods and focusing on whole, unprocessed foods such as meat, fish, eggs, cheese, nuts and seeds. Vegetables are also important in the SKD, and you should aim for moderate intake (between 30-50g of carbs per day).
Implementing the SKD, however, may result in some undesirable side effects known as the keto flu. Symptoms include headaches, nausea, fatigue and brain fog, and can be mitigated by staying hydrated, getting enough sleep, and supplementing with electrolytes.
Method 2: The Targeted Ketogenic Diet (TKD)
The TKD is often recommended for athletes or fitness enthusiasts who need the extra boost of energy that carbohydrates provide. This method requires higher carb intake, typically between 25-50g per day, eaten around the time of exercise.
To implement the TKD, you should first determine how many carbs you’ll need and when you will consume them. Aim for glucose-rich carbs such as sweet potatoes, berries, or bananas. Timing is also important, with pre or post-workout being the ideal windows for carb intake.
Method 3: The Cyclical Ketogenic Diet (CKD)
The CKD is another keto variation that is popular amongst athletes and bodybuilders, as it allows for the consumption of carbs and a “re-feed” period. Essentially, the CKD involves following a SKD for 5-6 days, followed by 1-2 days of high carb intake.
This method is not recommended for everyone and requires careful planning before implementation. By eating more carbohydrates, you kick yourself out of ketosis for a day or two, which may lead to potential side effects, such as gastrointestinal distress or loss of all those hard-earned benefits of ketosis. But it can help you develop a cognitive and strategic relationship with your diet.
In conclusion, the best method to do keto largely depends on your goals, lifestyle and activity levels. All variations of the keto diet have their strengths and weaknesses, so the one that will work for you depends on your individual needs.
Some general tips that can benefit anyone embarking on a keto journey:
– Always consult a healthcare professional before starting any new dietary program
– Stay hydrated, aim for 8 cups (or 2 liters) of water per day
– Take electrolyte supplements if necessary
– Diversify your food choices
– Don’t forget to enjoy that meal delivery: plan-ahead, meal prep, and share your favorite recipes with friends who also who to do keto
– Listen to your body, and adjust your diet accordingly.
Following keto meal-receipts and methods help you not only lose weight, but also enhances your focus and energy levels, and helps you maintain steady blood sugar levels. By sticking to whole, unprocessed foods and being mindful of your macros, you can be on track with the keto lifestyle that suits you.
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