If you’re planning to start a ketogenic diet, then this one’s for you.
Changing your lifestyle to fit the keto diet can be a significant step in your life. Whether you’re in it for the accelerated weight loss or the other associated benefits, going keto is still a decision you can’t just halfheartedly make. Like all major pursuits in life, it’s a commitment.
To help you get started, here’s a guide that includes diet plans, keto-friendly products, and foods you need to avoid.
Keto 101: How It Works
The keto diet was first utilized as a way to treat seizures and epileptic symptoms. While it’s still a recommended treatment for alleviating such conditions, its concept is now applied to modern weight-loss regimens.
The gist behind keto is adopting a high-fat diet with low carbohydrate intake. The body likes to use blood sugar from carbohydrates as its main source of energy. As you deprive yourself of carbohydrates, your body forces itself to enter the titular ketogenic state. In this state, your body looks for alternative energy sources; it starts to break down your stored fats into ketones, which the body uses instead of carbohydrates. This happens within two to four days of doing the diet.
To make the diet work, you need to make certain adjustments to your lifestyle—much like any other form of diet. It’s also most effective when coupled with exercise. With carbohydrates comprising 50% of the typical American diet, it can be difficult to give up the flavorful tastes found in carbs.
Once the change in the physique starts to appear, a lot of keto dieters claim it’s all worth the sacrifice.
To get you started on your ketogenic lifestyle, consider these three diet plans:
Diet A: The Standard Ketogenic Diet
The standard keto diet isn’t the same as the therapeutic ketogenic diet for treating seizures and epilepsy. If you want something simple and doable for your first attempt at a ketogenic lifestyle, try the standard ketogenic diet. You will be consuming 75% fat, 20% protein and 5% carbohydrates.
This breakdown is best for those who want weight loss with immediately noticeable results and for those who want to have the perceived benefits of the diet.
Foods to eat: lean meat, poultry, fish, legumes, seeds and nuts, berries.
Foods to avoid: beans, grains, fruits (such as bananas and apples), dairy, root crops, processed foods,
Diet B: High-Protein Ketogenic Diet
In the high-protein keto diet, you reduce the fat intake to 65%, amping up protein by 10%. The carbohydrates you consume still remain the same at 5%. To achieve the best results, source your protein from both animals and plants. Overall, this diet will still deliver the same weight loss benefits as the standard version. On the other hand, this particular diet is perfect for those who want to gain muscle mass, such as bodybuilders, or those who want to maintain muscle integrity.
Foods to eat: slightly increase intake of protein-rich food, such as lean meat, poultry, fish, beans, legumes, seeds and nuts.
Foods to avoid: same as standard diet.
Diet C: Vegan Ketogenic Diet
If you’re thinking of changing your omnivorous lifestyle to an herbivorous one, then the vegan keto diet is the plan for you. You get the macronutrients your body needs every day in plants and vegetables anyway. That means you only need to replace the meats with greens. The benefits of both keto and vegan diet are combined in this diet.
Foods to eat: protein-rich plants and vegetables, plant-based sources of fat (such as coconut oil, seeds and nuts).
Foods to avoid: any form of animal-based product.
A BETT3R Keto Plan
At Better Keto, we believe in providing the community a better alternative to medicine in nutrition. We try to make ketosis easier and more enjoyable for everyone. Start and revolutionize your personal journey to a healthier lifestyle. With proper guidance and the right resources, it’s never too late to live and eat healthy. Talk to us today.