Although a Keto diet is one of the most popular weight lose plans, very few people know how it works. This meal plan can not only help you stay healthy but also shed extra fat in your body. It’s basically a high-fat diet and low carb diet that is similar to the Atkins diet apart from the fact that it does not have complicated phases. This makes it a bit easier to follow especially for those who are just starting out. This keto diet plan is said to help in weight loss while allowing you to remain satisfied.
It works by sending the body into a state of ketosis where the body burns fat instead of carbohydrates for energy. According to several studies, this diet can lead to high levels of weight loss. One 2010 study revealed that a group of guys who were on low carb diet lost up to 13.7 pounds. When you deprive the body of carbohydrates, it sends it into ketosis where it uses fat instead of carbohydrates. According to one woman, through this diet, she lost a significant amount of weight within 5 months. When it comes to keto, all foods rich in carbs must be completely out of your diet. Instead, you should include foods such as such as broccoli, cauliflower, avocados, cheese, eggs, and meat.
5 tips that will help you achieve successful keto diet
Get a food scale- When you are on a diet, a food scale is one of the most important tools to have in your kitchen. When monitoring what you are putting in, accuracy is very critical. By having a scale, you will not only count your calories but also track your carbs on regular basis.
Consume enough good salts- When you are on a keto diet, you have lower insulin levels. This means your kidneys are excreting more sodium which can lower the ratio of sodium to potassium. You, therefore, need to consume an additional 3-4 grams of sodium.
Do regular exercise- If you maintain ketosis, it’s very important to adapt to an exercise program. This is because you will be able to handle a bit more carbs as the body wants to store them in the liver and muscle tissue. Incorporating resistance training, walking and running sprints will not only help balance your blood sugar but also improve your ability to maintain ketosis.
Avoid eating too much protein- If you want to succeed in this meal plan, then you need to avoid eating too much proteins. By eating a lot of proteins, your body will change excess amino acids to glucose through a process known as gluconeogenesis. While some people need a lot of proteins, others can do just fine with a little.
Lower your stress levels- If you have chronic stress, then you are likely to interfere with your ability to maintain ketosis levels. If you are passing through hard times, then maintaining ketosis may not be the best thing to get into. Stress works in such a way that it raises up the stress hormones which in turn increases the blood sugar.
Those are some of the tips that can help you succeed with this keto meal plan. By carefully following these tips and others you will be able to maintain this plan and succeed in your weight loss efforts.