Keto diet is a type of low-carb diet. You’ve probably heard about the Atkins diet, well keto is very similar to it. Keto suggests that people for energy use good fats and not carbohydrates, and calorie restriction becomes less important as limiting carbs and bad fats. Let’s understand the basic rules of the ketogenic diet.
1. Your diet should consist of 25% protein, 70% fat, and 5% carbs. This does not mean that you have to spend 3 hours to calculate how much it is in grams. Best to start with restriction of carbohydrates to 20 grams of net carbs a day, and that will be enough to start a ketogenic process in the body and start to lose weight. Net carbs mean total carbs minus fiber. For example, in 100 grams of cabbage 5 g of carbohydrates and 2 grams of fiber, so net carbs are only 3 grams (5-2). There are several apps where you can view the contents of carbohydrates in different foods, such as FitnessPal. In one of the following articles I will tell you more about learn more about the calculation of the PFC.
2. You will need to forget about the usual bread, sugar, pasta, potatoes, and fruits. Yes, it sounds harsh, but it’s a lot easier than it seems. Some people who are starting keto think that if they eat a quarter slice of bread and then squeeze in a daily dose of carbs, then it’s keto. Unfortunately, no. Keto is primarily avoiding foods containing fast carbohydrates ( fructose/sucrose, starch, wheat flour, etc.). The good news is that there are natural substitutes for flour and sugar, as well as lots of other vegetables besides potatoes.
3. Drink plenty of water. Yes, I know we hear it very often. For keto, this is especially important because carbohydrates hold water and when we eat fewer carbs the water is not retained in the body. You need to drink at least 8 glasses of water a day, not counting tea/coffee/ soups, etc.
4. Try to get rid of any products that you can’t eat on keto. I just gave away all the supplies of pasta, rice, and sweets to friends. It is so much easier to stick to keto when the carbs are just not in your home.
5. Be prepared for keto fatigue (keto flu). Many people ask me: “Why am I exhausted on keto?”. Keto fatigue usually happens in the first 2-7 days on keto. You may feel weakness and headaches, or feel weak during work out on keto. It’s just your body adjusting to a ketogenic process. Our bodies are used to getting quick energy from sugar, so it is the way of our bodies asking us to feed it quick energy. Sugar and carbs are addictive, we depend on sugar as a drug. Our body needs time to return to the ketogenic process and use fat for energy, keto energy.
6. Learn to read labels. For most vegetables/fruits, and separate ingredients you can find out the carbohydrate content through apps or websites. However, on packaged products, it is necessary to study the components, and know how many carbohydrates are inside the package or serving.
7. Get your meals and snacks in advance. Boil a couple of eggs, buy cucumbers, tomatoes, and olives – all perfect for a quick snack. Prepare lunch for work for several days in advance – for example, several servings of salad with different vegetables and meat. In the first couple of weeks on keto, it is important to adhere strictly to only the allowed foods, and have keto meals on hand helps to opt-out of the snacking on chips or cookies.
8. Keto is very easy to follow for a long time because of the large number of allowed products and easy to cook keto meals. There are recipes and substitutions for almost every meal you may think you will miss on keto. There are recipes for keto bread, keto ice cream, and sweets, and some low carbohydrate vegetables easily replace potatoes. Just use your creativity.
9. When we reduce the number of carbohydrates in our diet, micronutrients such as electrolytes, particularly magnesium, potassium, and sodium are excreted by the body faster. On keto, it is important to take extra vitamins, especially electrolytes.
10. I love to cook, this is almost like a hobby. On any other diet, I was not just constantly hungry but also missed cooking and buying interesting ingredients. With keto, I enjoy cooking great meals and learning new recipes, all while losing pounds.