Top 5 Ketogenic Diet Tips
Today, many of us are suffering from obesity but even with our advanced technology and deep understanding of modern sciences, we are unable to find a practical solution to this major epidemic. How do you know you’re overweight or obese? There are many online body mass index calculators that can help you determine where you stand. The BMI calculator is one such tool. Knowing you have a problem is only the first step. The second step is finding the diet that is both nutritionally balanced and can help you achieve fat loss efficiently and couple that with moderate regular exercise. One such diet that is popular today is the ketogenic diet or the keto diet.
What is the keto diet, you might ask. Simply put the keto diet is a low-carb, high-fat diet that helps you reduce body fat dramatically. When you barely eat carbohydrates, your body enters a state known as ketosis which accelerates the level of fat burning within the body. This diet, though mostly known for its ability to result in incredible weight loss, has many great health benefits such as normalizing blood sugar and insulin levels.
If you’re totally clueless on how to go about the keto diet, here five things to get you started.
1. Mind over matter.
It doesn’t matter how much money you put in this diet and how many social media accounts you post pictures about it on. At the end of the day what matters is how your mind perceives this diet in relation to your body and health. Make the intention that you will get on this diet, follow through and achieve desired results. Remove any negative thoughts, feelings and statements from your mind and speech relating to this diet and weight loss. Instead of saying, “I no longer want to be fat,” say, “I am thin, fit and healthy.”
2. Buy a food scale.
In this diet, as pictured above, you must eat 5% carbohydrates, 25% proteins and 70% fat. So stop with the guesstimating and start with measuring the portions you eat! The right scale will have built in information about the nutritional content of every food as well as have the option of tare deduction. This way, you’ll be able to plan your meals while being sure that what you’re eating meets the requirements of the keto diet.
3. Stock up regularly.
Like all diets, the less prepared you are the less results you will get out of your efforts. Starving yourself won’t help, you need to plan your meals on your journal, do the math, set up calendar reminders, put in the legwork. To avoid running out of your stock, get more of everything non-perishable, then set up a reminder to get more when the items run out.
4. Do meal prep on the weekends.
…or whenever your days off are. This will give you enough time to prepare meals for the next few days without being hurried. Another way of approaching the time restriction is by getting a few tasks that you generally do on weekdays done on weekends, that way you’ll free up your evenings for what’s most important to you right now – your diet.
5. Record along the way.
Start off by weighing yourself and measuring your body and vital stats such as blood sugar level, heart rate, etc. If you don’t do this, you won’t be able to pinpoint your successes because you won’t have a yardstick to compare your progress by. Continue to measure and record your numbers periodically, either weekly, biweekly, or monthly.
