The ketogenic diet is all the rage amongst those that are trying to shed some pounds and get their bodies in shape. The keto diet is designed to put your body into a metabolic state called ketosis so that your body burns fat and not sugar. To achieve this goal, you have to limit your intake of carbohydrates while increasing your intake of proteins. There are certain things you should do ahead to time to prepare for the keto diet for weight loss so you can avoid some common mistakes and achieve your weight loss goals.
Tips to Plan for Keto Diet
Stock Up on the Keto-Friendly Foods:
You should go to the grocery store and purchase foods that are high in protein and good carbs like green leafy vegetables and berries. You will want to have plenty of lean meats on hand including chicken, beef, and pork along with fish and other seafood like tuna and salmon. You can eat cheese and eggs along with chicken and beef broth. Nuts make a great snack to ward off hunger between meals. The traditional ratio of macros for your intake is 75 percent fats, 20 percent protein, and only five percent carbs.
An example of a typical day’s worth of meals would be eggs and bacon for breakfast (no bread), a salad topped with chicken and cheese for lunch, and for dinner, a steak with roasted vegetables will leave you feeling full and satisfied.
You must eliminate certain foods from your diet including bread, rice, and pasta along with sugar laden foods such as cakes, pies, and candies.
Many people on the keto diet for weight loss plan their meals and snacks ahead of time to ensure that you are able to stick to the plan. Nothing derails a diet more than when you are starving and simply grab the first thing you see in your cupboard. Get rid of the foods you will no longer be eating and replace them with the foods that you can eat on the keto diet. Plan your meals a week in advance so you do not become stressed out while trying to figure out what you are going to eat.
Avoid Carb Flu
Some people will experience some nausea and tiredness when they first start the keto diet for weight loss. To avoid this, be sure to drink at least eight glasses of water per day and exercise. Walking is a great way to burn fat and is not overly strenuous like jogging or running. Choose an exercise video you enjoy to keep your heart rate up for at least 25 minutes per day at least three times per week to burn even more calories and fat. Pilates or yoga is also a great way to get in shape and reduce stress. Also, keep your sodium level up by drinking broth and take a multi-vitamin to ensure that you are receiving the plenty of the necessary vitamins you need to stay healthy and on-track with your weight loss program with the keto diet.
Water is Life
Many people fail on this diet because they do not drink enough water to promote ketosis. To do this, make sure you have a water bottle with you at all times. If plain water becomes too drab for you, add a little lemon or lime to give it some flavor. You should try to drink at least one ounce of water per each pound that you weigh. In other words, if you weigh 178 pounds, you will need to drink at least 178 ounces of water each day to stay on track.
Share Your Goals
Share your weight loss goals with others to help you stay on track and explain to your relatives and friends that you absolutely cannot break your diet. If you are invited to a family birthday party, for instance, let the hostess know ahead of time that you will not be partaking in the cake and ice cream. Some people will come up with a keto-friendly recipe to accommodate you or you can bring your own dessert and share it with others. You may inspire the people you love to get healthy with you!