The Startup Guide To Ketogenic Diet

When you are on the verge of losing weight, you will be looking for a diet program. In any type of diet program, as you know, you should be ready to follow a regimen. It holds true in the case of keto diet as well. Most people, who have taken this diet say that it is a journey on its own. Of course, like any other journey, you will have to face challenges and triumphs. Climbing up the hierarchy in this diet program is simple. But, I cannot say it is easy. You should have the dedication for sure.

If you are new to the ketogenic diet, you might be interested in knowing where to start. Also, you wish to learn what to do next. If you have tried it a bit, you might want to know where you are in the hierarchy. If you are a veteran, you already know many things about this diet. Irrespective of whether you are new or experienced, it is time to take a step back. Yes, you should know where you stand on the journey. Then, you should take your next step forward.

Stages of keto diet:

You might have a basic knowledge of what is keto diet. Yes, you are right, it is a low carb – high-fat diet. But, do you know that to achieve your desired results, you will have to get through different stages? Yes, experts state that there are 5 stages in this diet. You will have to get through these steps to succeed.

  1. Motivation Stage
  2. Knowledge Stage
  3. Preparation Stage
  4. Execution Stage
  5. Testing Stage

In all these stages, one thing will be common. Yes, they are mistakes and corrections. As humans, we tend to make mistakes. But, you should correct them to get the desired results. Progress and benefits are also common in all 5 stages. Here is a pictorial representation of the stages:

Motivation Stage: You know motivation is important to bring success to any endeavor. The motivation alone will bring the fire in you to take any steps to achieve your goal. So, first decide why you wish to take up Ketosis Diet. This decision will keep you pushing when your head tells you to slack. Here, you should identify your goal as well. For instance, think about whether you wish to achieve weight loss. Even, your goal might be to keep yourself energized. Also, think of how this diet will help.

Knowledge stage: Now, you have decided that keto is going to be your companion. So, it is time to gather as much information as possible about this diet program. Thanks to the web, there is a lot of information to help people like you. Learn about ketosis, ketones, acetoacetate, net carbs. Also, learn about what to eat and what not to eat and then move on to the preparation stage.

Preparation stage: Now, you have gathered complete information about the diet program. It is time for you to make the appropriate preparations. Make sure that the foods to avoid are not available handy in your home. Also, fill up your refrigerator with the foods that are ideal to consume. You should remember a quote here “Failing to prepare is preparing to fail”. So, prepare yourself first before you get into the diet program. Gather your resources like notepad, spreadsheet or any other convenient option. They will help you frame the right plan. Here, you will have to find answers to the following questions:

  • What are the groceries I need?
  • What are the supplements I should keep ready in my home?
  • What snacks should have on the deck?
  • What are the items needed for preparing a meal as per the right ketogenic recipes?
  • How am I going to test my ketone levels?

Execution Stage: Once, you have prepared everything, now it is time to execute. In this stage, you should be prepared both physically and mentally. Only then, you can handle the common issues you might face in the transition to the diet. Of course, you might face some initial constraints. But, you should never give up. With the right intends, nothing should stop you from the execution.

Testing Stage: Testing is the only method to identify whether you are on the right path. Some people have a hard time to get into testing phase. You will have to test your ketone levels. This is the only way to identify whether you are on the right path. Do not stress yourself. You can still make some changes if you are not in the path. Take the test with confidence. If you are in ketosis, it is great. If you are not, it is even great. Yes, the latter brings the chance to understand your mistakes. In turn, you can make the appropriate corrections.

How about Mistakes and corrections?

Errors, modifications, pivots, rectifications, whatever you may call them. They are the vehicles to your success. They will help you move up in the stage of ketogenic hierarchy. Even, they are also vehicles to the break through plateaus. They will also help you achieve new performance levels. Of course, it is true that changing habits is tough. But, do it with fun and you will easily get through. Test whether you are taking the suggested carbs in minimal. Also, test whether your protein intake is around 20%, while your fat intake should be high. If you find that some adjustments are to be done here, you should be ready to do. To identify your mistakes, you will have to ask the following questions to yourself:

  • How do I feel?
  • Am I in ketosis?
  • Am I on track to reach my goal?
  • Are cheat meals prevents my body from getting into ketosis?
  • Should I reduce my protein consumption or carb intake?

Final thoughts:

When you are starting the diet, you are your own director. So, be ready to identify the mistakes and accept it. Only then, you can make corrections and get back on track. It will help you even if you are out of track.

A Nike Master Trainer shares how to survive the Keto Diet

A handy guide for those of you about to take the keto plunge.

The title Master Trainer is not an honour lightly bestowed at Nike. So when Kirsty God so starts talking, you better believe we’re listening. Especially when the topic is something as notoriously difficult as the Keto Diet.

Kirsty is a self proclaimed keto veteran and told POPSUGAR that her fave part of the diet is “how electric you feel in your body.”

While she admits that keto is not for the faint hearted, she believes the diet is worth it for the change “to experience a type of freedom in your body from bloating and food sensitivities.” With that in mind, here are her tips to help you conquer keto.

#1 Energy levels

You might have heard of the so-called keto flu which typically hits in the first few days of stating the diet. Kirsty warns that, “your body will be going through what feels like an emotional time for the first week and a half. I always find day nine is where people start to feel that electric keto buzz!”

She recommends staying focused by removing “tempting distractions such as snacks in the house, invitations to indulgent outings, and prioritise some extra sleep. That will help you build an energy wall around yourself while you’re feeling a little lower.”

#2 Workout warning

We know that the Keto Diet and high-intensity training don’t mix. As Kirsty said, “don’t burn yourself out.” Remember to listen to your body and reduce the intensity of your workouts. She suggests trying strength training, Pilates or yoga, especially in the first few weeks.

#3 Have a plan

You’re much more likely to stick to a diet if you’re prepared for it. Kirsty suggests making a shopping list and planning your first couple of weeks of meals. She wisely also recommends making some keto-approved snacks ahead of time, so you don’t get caught out when you’ve got those 3pm munchies. “Once you’re in the motion of keto, you’ll never look back, but if you don’t nail the entry into it, you might not get the full experience,” Kirsty told the publication.

#4 Snack goals

“I rely a lot on raw nuts and a really high-quality protein powder. I personally use whey protein isolate, which is the only dairy I consume,” the Nike Master Trainer advises. She said to prepare yourself for the fact that you’ll start to crave “weird things” and that flavour will taste more intense.

#5 Enjoy it

It might sound counter intuitive but Kristy said a positive mindset can make all the difference. She said, “always remember it’s a choice and not a burden. It’s a high-maintenance way to eat, but as I like to say, your body is the most expensive thing you’ll ever own, so be bougie about it! You should care; you should invest.”

While we’re on the topic, make sure to check out the 4 biggest keto complaints and how to deal with them. Also Keto vs Atkins diet: what’s actually the difference?

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Keto diet plan for weight loss, include these dishes to lose weight faster

If you want to lose weight faster, dietitians recommend going on a keto diet plan. Keto, the popular high fat, low carb diet, requires a very specific intake of proteins, carbs and fats. Here’s a quick guide to doing keto right for weight loss.

Paneer makhani is an ideal choice for a keto diet plan.

Now that you’ve decided to get on the keto bandwagon for weight loss, you need to be mindful of how much fat, carbs and proteins you can consume. Keto is also known as the high-fat, low carb diet that is gaining popularity for its many benefits, the main one being weight loss.

According to Dr Siddhant Bhargava, co-founder, Food Darzee (a health and nutrition company), “Apart from being great for weight loss, energy levels and healthier lifestyle, keto diet has also shown results for chronic ailments. It helps lower blood sugar and increase insulin sensitivity.”

According to a recent study, a keto diet can help increase your life span too. The study, conducted on mice models, showed a 13% increase in median life span for the mice on a high fat versus high carbohydrate diet.

“In humans, that would be seven to 10 years. But equally important, those mice retained quality of health in later life,” says nutritionist Jon Ramsey from the University of California – Davis. In addition, the ketogenic diet increased memory and motor function (strength and coordination), and prevented an increase in age-related markers of inflammation.

How does keto work?

It works on the basis that when you eat something high in fats, body works harder to turn it into energy. However, when you eat something high in carbs, it turns to glucose which is the easiest to burn. By getting into a state of ketosis, you force body to burn fats stored in our body.

So, if you are looking to start on a keto diet plan, here’s some help.

“Some of the tried and tested keto dishes include cauliflower rice risotto, almond flour keto roti, almond flour bread, zucchini lasagna,” says Bhargava. When on a keto diet it is important to count macros (macronutrients) so that you can stay within the prescribed daily limit.

The below diet plan contains about 70% fat, 25% protein and the rest 5% is carb. However, the calorie requirement of each individual is based on their body and nutritional requirements.

Scrambled eggs is a perfect breakfast option. (Food Darzee)

Breakfast:

“Ideal keto breakfast should have 15gms of protein, 25gms of fat and 3.6gms of carbs,” adds Bhargava. So, keeping that in mind you can opt for scrambled eggs with pesto or scrambled paneer with pesto. You can even add dishes such as vanilla almond bowl, podi dosa to your meals.

Lunch:

For lunch, you need about 23gms of protein, 26gms of fat and 5.5gms of carbs. An ideal option would be paneer makhani with almond cheese jeera roti or butter chicken. Other options include Thai curry with cauli rice, mushroom cheese bharta with keto masala roti or veg khawsuey with herbed zoodles. You can easily make these non-vegetarian by adding chicken.

Snacks:

While consuming snacks you must be careful to keep it at 11gms of protein, 18gms of fat and 3.6gms of carbs. Ideal dishes include zucchini nachos.

Dinner:

Keto dinner should have 21gms of protein, 32gms of fat and 4.9gms of carbs. Ideal options are paneer or chicken shawarma, and zucchini pad Thai, paneer zoodles, chicken tikka roll or prawns with hakka zoodles.