How to get started with the ketogenic diet and why you should

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What makes keto such a unique dieting approach?

With so many diets out there, it can be difficult to know which ones really work, and which ones are just fads. The keto diet is one of the most popular, and has been tried by both men and women who are looking to increase lean muscle mass and reduce body fat.

During a keto diet plan, you will eliminate the consumption of carbohydrates and instead consume protein and a large amount of fat. Research has shown that this can cause your body to get rid of ketones – waste products which are produced when the body metabolizes fat.

When your body is starved of carbs, it will release these ketones, helping you to to lose weight over a prolonged period of time. Here are several factors to think about if you are considering the ketogenic diet for weight loss.


The best way to get started with a keto diet plan

Just like with any diet, it’s always a good idea to speak with a medical professional before you decide to dramatically change your eating habits or lifestyle. Remember, this type of diet isn’t for everyone so you will need to know all the facts before you commit to it.


Related: Best workout for beginners guide


You can also ask your doctor to measure your BMI (Body Mass Index), which will provide you with the information you need to work out how much weight you need to lose.

keto diet plan


Reduce the carbohydrates in your diet

The aim of the ketogenic diet is to reduce the amount of carbs in your diet. This will involve eating no bread, pasta, potatoes, rice, or cereals, although you will still be allowed to eat vegetables in moderation (celery, carrots and other low carb vegetables).

  • Other foods to avoid include soda, fruit and alcohol, all of which include variable amounts of carbs.
  • You will also need to drink plenty of water during the diet. Not only will this help you feel fuller for longer, but drinking 2 liters of water a day can have a number of health benefits, including improving your skin and digestive health.
  • You should still be eating the same amount of protein on the ketogenic diet, and should aim for around 1 gram of protein for every pound of body weight.
  • You will also need to eat plenty of fats on the diet in order to see the best results.

Combine keto with an exercise plan for the best results

You will need to do plenty of exercise when on the diet, and this should include a mixture of cardio work and resistance weight lifting. A personal trainer will be able to devise a new workout plan for you. Or alternatively take a look at the link for beginner exercises to get you started below.

No matter what you are going to want to have an exercise routine to go with your keto diet plan. Having a good exercise plan keeps you healthy and helps to to maximize the amount of weight you’ll be able to lose. Below is a keto food pyramid image that you can use as a guide for what to eat on the keto diet.


Ketogenic diet foods pyramid


Still want to learn more about keto? Try the 28 day keto challenge. Click here to learn more.

 

 

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