The ketogenic diet, also known as the keto plan, has exploded! It’s everywhere isn’t is? If you’re anything like me though when something new suddenly becomes so popular I’m a little more than skeptical about it. It usually takes me a while to accept this new trend as plausible and successful.
This time it’s different – seriously. I’m sincere when I say that I’ve followed this plan without even knowing it and I have been successfully losing weight! Do you want to know why? Sure you do!
Take just a minute and read this blog if you’ve struggled with losing weight. I promise if you read through to the end, you’ll understand it betters and may even recognize that you’re following this plan already but just didn’t realize it!
Ketogenic Diet Plan
So what is the keto diet plan?
The keto plan is a low carb, high fat diet. It is also known and called a low-carb diet, so you see it’s not as new as the name suggests. Low carb diets have been around for a while and they work.
The keto plan, like the low carb plans,
reduces carbs and replaces them with fats. When the carbs are reduced, your body reacts by going into a state of ketosis.
Ketosis is the goal of every weight loss plan. It simply allows the body to create energy from turning fat into ketones instead of using carbohydrates.
The result… weight loss.
Yes you can find the state of ketosis with any weight loss plan, but when you follow the ketogenic plan you are boosting your success due to the low amount of carb intake.
Ketogenic Diet for Beginners
Okay so where do you start? Well first you need to find a way to track what you eat and the number of carbs per day. The keto diet plan does not require a certain number of carbs per day but rather is based on the number of carbs that fits you and your life style.
I remember a few years ago I completely removed all carbs from my diet. It lasted a week and then my body said not way and I ate every carb I could get my hands on.
I do not suggest you completely cut carbs cold turkey because you may react as I did and crave them even more. I do suggest you lower the carb intake incrementally so your body adjusts and you don’t crash and burn. You can trigger the ketosis process with 50g a day.
The important factor is to identify an amount of carbs per day and STICK to it.
Start with 50g of carbs a day for about 2 weeks. If you’re feeling okay and you’re not crashing from lowering those carbs then decrease the total carb intake by 10 another 2 weeks. So your 3rd and 4th weeks you’ll intake 40g of carbs a day, and you could do this a couple of weeks at a time until you get to 20g of carbs a day.
It is not suggested that you decrease below 20g a day because, well, you don’t have to in order to lose weight. And because like I said you could crash and burn without some carbs.
Read a little further for more information about what you can eat on the keto plan.
Ketogenic Diet Rules
There are not really any forbidden foods or calorie counting on the keto diet plan. Processed foods are unhealthy all the way around so even if you’re not on a diet you should stay away from them. Read my blog One Reason You’re Overweight – High Fructose Corn Syrup.
You don’t have to calorie count either, however, I do suggest you are at least loosely conscious of the number of calories you are consuming.
Rules of Keto:
Lower your carbs – Remember do this incrementally so your body doesn’t crash.
Eat more fat – Increase your fat intake to train your body to use the fat as energy instead of carbs. Good fats! Avocado, eggs, some cheese, etc.!
Eat enough protein – The amount of protein you consume will be less than the fat amount, but do not cut protein out completely. If you do, you’ll risk losing some muscle.
Ketogenic Meal Trick – Each time you eat, include a handful sized portion of protein and non-starchy vegetables, and two spoonfuls of fat.
Drink water – Don’t become dehydrated. Make sure you drink plenty of water.
Electrolyte balance – It is important to make sure you get enough sodium and magnesium. Pink salt is an excellent way to ensure you are consuming enough sodium and magnesium, and does not overpower with saltiness like regular table salt.
Ketogenic Foods to Avoid
It is far easier to tell you what foods to avoid than to tell you what you can eat. I already mentioned processed foods, and you already know breads and pastas are carbs and are a no no on a low carb diet.
I would absolutely stay away from sugar and foods with added sugar such as soda pops, candies and baked goods.
You also want to avoid beans and fruits. However, I do eat these minimally. They are good carbs not empty carbs like breads and pasta. Remember above where I said to pick a total amount of carbs for the day? Well eating good carbs can be nutritious and fill the daily carbs best.
Keto – Not so Hard
So It appears that the keto diet isn’t a hard plan to follow, and with the variety of foods you may eat it won’t get boring. It certainly will be challenging to those of us who are used to eating carbs daily. Like any diet to lose weight, it’s going to take commitment and some meal planning but ultimate success is guaranteed.
Please leave me a comment below and let me know if you’ve tried the keto diet and how it went for you. Also, if you’re just starting keep me updated on your progress.
Lastly, I encourage you to sign up for my subscriber list so you can receive an awesome ebook that goes much further into detail about the keto diet.
Click here to receive your free, complimentary copy of The Bulletproof Keto Diet!
Thanks for reading and let me know how you are doing!