The word ketogenic diet, which also known as "nutritional ketosis", is a high-fat, high-protein, low-carbohydrate diet. In a ketogenic diet, you use ketones in the brain (a by-product of your fat-burning metabolism) instead of glucose as fuel. Because people are able to burn glucose or ketones for energy, this change is possible, although there is some controversy about ketogenic diets about their effectiveness and health benefits. Ketosis protects your body from "fast" or hungry metabolism and thus stimulates weight loss by burning fat stores. Although switching to a ketogenic diet can be difficult at first, you should start to see results after a few weeks.
Procedure 1 of 3: Start with a ketogenic diet
1. Meet with your doctor. Although the ketogenic diet is based on medical and nutritional facts, there is no universal opinion in the medical community that the diet is effective in losing weight. Your personal doctor will be able to advise you on whether the diet is suitable for you personally. Other sources consider the ketogenic diet to be an effective way of suppressing the symptoms of certain diseases - such as epilepsy - instead of a weight loss diet. If you are pregnant or have diabetes, talk to your doctor so that they can monitor and adjust your medication while following this diet.
Patients with kidney disease, such as hypertension, may have problems with high-protein diets.
2. Identify the potential risks of a ketogenic diet. A ketogenic diet - and putting your body into ketosis in general - poses a risk to anyone with heart or kidney problems. If you are at risk of heart or kidney disease, avoid ketogenic diets. A ketogenic diet prescribes a moderate amount of egg whites and a high fat content. A ketogenic diet can also add stress to your kidneys. Protein-rich foods can increase the amount of calcium in your urine. This in turn can weaken your kidneys and lead to the development of kidney stones.
3. Start a generally low carb diet like Atkins to get rid of nutritional ketosis. The Atkins diet is high in fat and protein, low in carbohydrates and stimulates your body to burn ketones for energy. Atkins is a decent "middle ground" between a regular diet (usually high in carbohydrates) and a low protein ketogenic diet. This step is optional, but can speed up the transition to a ketogenic diet.
4. Calculate your "macronutrients." Macronutrients are nutrients that your body needs in large quantities and provide energy in the form of calories. Calculating macronutrient intake will allow you to see the current level of your fat consumption. With this information, you can decide how to reduce your carbohydrate and protein intake and increase your fat intake. There are three types of macronutrients: fats, egg whites and carbohydrates. Fats provide more calories per gram than protein or carbohydrates. Many macronutrient calculators are available on the Internet. You must enter your height, weight, daily exercises and diet information.
Procedure 2 of 3: Adjust your diet
Eat up to 20 or 30 grams of carbohydrates daily. If you find - using a macronutrient calculator - that you currently eat more than 30 grams of carbs a day, look for ways to reduce your carbohydrate intake. With a ketogenic diet, it is important to avoid carbohydrates because carbohydrates are easily converted to glucose, which prevents your body from burning ketones for energy. You should only get about 5-10% of your daily calories from carbs when you eat about 20-30 grams a day. Focus on carbohydrate intake only through lettuce and non-starch vegetables. Avoid foods high in carbohydrates, such as pasta and bread. Eat 2 - 8 ounces of protein several times a day. Protein is an essential part of your diet and without egg whites your energy is low. You may also feel hungry or have an appetite throughout the day. However, too much protein can reduce the weight loss effects of a ketogenic diet. You should try to consume about 25-30% of your daily calories from egg whites. The amount of protein you eat will vary depending on how much protein you need as an individual. It is always tied to a lifestyle, active or inactive.
Eat healthy fats in all meals. Fats are the basis of a ketogenic diet and will stimulate your body to burn fat ketones as fuel. Calories from fat should usually make up 80-90% of your diet. (However, with a ketogenic diet, you can't eat an unlimited amount of fat; calories can still be added and weight added.) Examples of fatty foods are:
Organic butter and butter
Coconut oil
Fat organic cuttings, fed grass.
Eggs and whole sour cream
Homemade mayonnaise
Heavy cream and cream cheese
Avocado and bacon
Nuts and walnut butter
4. Don't be too stressful with calories. Unlike many other weight loss diets, you do not have to actively control the number of calories in the foods you eat during a ketogenic diet. Because a ketogenic diet can reduce your appetite during the day, you are less likely to be motivated to eat too many calories. If you want to track your calories, use the following breakdown as a guide (assuming you can consume about 1,500 calories a day):
1050 calories from fat
300 calories from protein
150 calories from carbohydrates
5. Stay hydrated. When your body is in ketosis, your kidneys begin to release excess water that is stored in your body. This water retention is the result of a high-carbohydrate diet, and once you reduce your carbohydrate intake, water retention will also decrease. As a result, you need to increase your daily water intake to prevent dehydration. Headaches and muscle aches are symptoms of dehydration. You may need to increase your intake of minerals, especially salt and magnesium, as these are often lost when your body absorbs the remaining water.
Procedure 3 of 3:
Weight loss in your diet
1. You can use a ketonometer to check for ketosis. The ketonometer measures a small sample of your blood, calculates your blood sugar level and lets you know if your body is in ketosis. Some ketonometers test urine instead of blood; however, a blood test is more accurate than a urine test. Ketonometers are commonly sold in pharmacies and online. When you are in ketosis, your body will burn fat stores and you will begin to notice weight loss.
2. Look for symptoms of ketosis (also known as "keto flu"). Within three to seven days of starting a meal, you may experience symptoms such as: a strong bad breath or urine; mild resentment; high energy and clarity of mind; kakapoy; or decreased appetite. If these symptoms last for more than a week or worsen, you should consult your doctor. Heavy wear can lead to vomiting and dehydration, which is bad when it lasts for several days. Many of these symptoms go away once you are keto-adjusted. This symptom analysis can be done instead of testing if you are financially handicapped or do not want to test your blood or urine.
3. Notice that your health has improved (after a few weeks). It should be accompanied by weight loss and any swelling or inflammation you have experienced in the past will be significantly improved. Ketogenic recipes are easily available online. Search for various keto-friendly websites online. Search Pinterest (or similar applications) for great ketogenic recipes. Typical recipes include many fat bomb desserts, low-carb sandwiches and light snacks with avocado and salmon.
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