The keto diet is a prevalent and effective weight loss method. It works by putting your body into a state of “ketosis”, where it burns fat for energy instead of carbohydrates through a metabolic process called ketogenesis. This involves changing the way you eat by only consuming foods that are low in carbohydrates but high in protein and fat. You can think of it as a low-carb, high-fat diet that places the body in a state of ketosis.
So, in other words, cutting carbs and eating more fats to force your body to start using fats for energy instead of glucose (from carbohydrates) will allow you to lose weight and feel better than ever! This is the most effective way to lose weight and feel great on any diet, but you must ensure that you follow it correctly. This is why we’ve put together a step-by-step guide that will take you through everything you need to do to achieve this dietary lifestyle.
Please keep reading for our comprehensive keto diet tips and steps to follow!
Replace Your Carbs with Healthy Fats
To get started on the ketogenic diet, you first need to cut down on your carb intake. You’ll need to avoid all sugar, grains, starch, sodas and candies.
Instead, you’ll focus on getting your fats from healthy sources. This means that all fruit such as bananas and apples, potatoes, grains like rice and wheat, soda (unless it has no sugar), pasta, white bread and baked goods mainly containing flour should all be eliminated from your diet.
Instead, you can focus on consuming butter, coconut oil, olive oil and avocados. These healthy sources of fat will improve your health while helping you lose weight!
Eat More Proteins
The next step in the keto diet is to ensure that you get enough protein. Protein is essential for the body when you go on a diet because it helps reduce your cravings and stay full. Protein also stimulates insulin production, which will help your blood sugar levels remain steady and prevent any energy crashes that can lead to hunger pangs and cravings. Some good protein sources include eggs, fish, nuts, keto snacks, chicken breasts and lean beef.
Eat a High-fat Breakfast
Another critical step in the keto diet is eating a high-fat breakfast daily. This will help to boost your metabolism and prepare your body for fat-burning throughout the rest of the day. Some great breakfast options are bacon, avocado, cottage cheese, and eggs!
Try Intermittent Fasting
Intermittent fasting is another excellent strategy for losing weight on the keto diet. It works by cycling between a period of fasting and eating so that your body can start using its fat stores for energy instead of glucose from carbs. Some ways you can do this include; fasting for 16 hours and eating in an 8-hour window each day, only eating twice daily, or simply reducing your meal size to consume fewer calories.
Eat Enough Fiber
Fiber is another essential nutrient when you’re on a ketogenic diet. This is because fiber helps to reduce your risk of disease and makes you feel full in the short term, which can help to prevent overeating and hunger pangs. Some great sources of fiber include leafy greens, avocado, nuts and seeds, broccoli, cauliflower and Brussels sprouts!
Drink More Water
Drinking plenty of water is another essential part of the keto diet. This is because staying hydrated can help prevent food cravings and support digestion and weight loss. Some tips for staying hydrated include; drinking a glass of water before eating, using a water bottle to see how much you’ve consumed throughout the day, and carrying around a water bottle at all times, so it’s always accessible.
Exercising regularly is another vital part of the keto diet. This is because it helps to create a calorie deficit, which makes weight loss more attainable and supports many other aspects of your health. Some good options for exercise on the ketogenic diet include; walking, swimming, cycling and playing sports!
Get Enough Sleep
Getting enough sleep is another vital part of the keto diet. This is because you can experience more hunger pangs and food cravings when you don’t get enough sleep. Therefore, you must make sure to prioritize your sleep routine so that you can reduce these feelings.
Some tips for getting better sleep include; going to bed and waking up at the same time each day, avoiding screens before bedtime, and engaging in relaxing activities like reading or taking a warm bath before you sleep.
Finally, it’s essential to consider using supplements on the keto diet. This is because some supplements can help you lose weight, reduce hunger pangs and support healthy digestion. Some great options include; MCT oil for burning fat efficiently, a probiotic for better gut health and Ashwagandha as a natural appetite suppressant.
As you can see, there are many steps to consider when you go on the keto diet. Following these tips will help support healthy weight loss and make this diet more achievable for people of all ages!