Many people who want to lose weight and get fit are very concerned about muscle building or fat loss diets. Some of them are asking: How to eat keto? How do I start a keto diet? Yet how to eat and almost how to fail, keto is just very difficult. Today you will be taught four steps to make even beginners successful in keto. Let the question of how to eat a keto diet stop haunting you!
Step 1: What is a Keto Diet?
A keto diet is a diet that produces ketone bodies. It occurs in the absence of glucose or insulin in the bloodstream and prompts the breakdown of adipose tissue in the body, releasing free fatty acids and producing ketone bodies as a source of energy for fat loss and weight loss. Beginners should first read a lot about keto to hear not only the benefits but also the downsides and stopping points
The difficulty with the keto diet is that you can barely eat carbohydrates, sugary foods, or foods that will convert to sugar in your body, and the unseen adverse effects that make you have to interrupt the diet midway through. What are the hidden details of this extreme diet? Read on for step two.
Step 2: Who is the Keto Diet For?
Hidden adverse effects caused by the keto diet include fatigue, hyperlipidemia (clogged blood vessels), constipation, bad breath, dehydration of the body, various gastrointestinal symptoms, acute hypoglycemia, chronic hepatitis, and in rare cases, ketoacidosis, which are usually undetectable without testing. Therefore, it is recommended to take detailed body measurements before ketogenesis, learn to read the test results and track physical changes.
Checklist Before Keto: ABCD Rule
Anthropometric body measurements for body changes: weight, body fat (body), waist circumference, arm circumference, leg circumference, etc.
Blood chemistry tests: including blood cells, electrolytes, lipids, ketone bodies, liver and kidney indices, blood glucose, uric acid, etc. Other items can be added according to individual needs.
Clinical signs: physical appearance, skin condition, personal food preferences, and sensitivities (especially food allergens), which will be helpful for subsequent diet planning.
Dietary records: how the original diet was, whether you can prepare your meals, and initial values of the three major nutrients.
This step must be absolutely honest! Otherwise, your keto effect will fail and it will be impossible to identify the problem. Furthermore, as a long-term stopping point, everyone has hundreds of health conditions, fixed medications, or special physiological conditions that should be taken into account immediately! This is ketogenesis.
Step 3: How Do I Eat A Keto Diet?
Calculate your total calories (calories/day), total carbohydrates, and fat sources as an initial suggestion for cooking design, and control your diet after you’re done.
It is recommended that newcomers to the keto diet start in the first week: low carbohydrate (20%) with 50% fat and 30% protein. Start with one week to get your body accustomed to the low-carb days, then the second week of the keto process goes smoothly.
Take 2000 calories for example 20% carbs = 400 calories, then divide by 4 calories per metric gram of carbs, which equates to 100 metric grams of carbs per day, which is a good starter brick for newbies as opposed to entering ketogenesis immediately.
Keto period 2 to 8 weeks. 10 to 15% carbohydrates, 60% fat, 25% protein
This is not only a test of knowledge, but also of your ability to adapt to the greasiest period of your diet, and of course your ability to cook! Because you have to make sure you get two meals a day that you cook yourself in the kitchen to meet the keto ratio.
This is almost impossible to do in social situations, so it is recommended that you inform your family, friends, and workmates in advance and that you test your body’s keto status.
Step 4: What Can I Eat On A Keto Diet?
When you officially start a keto diet, you may be faced with the question of what to eat on a keto diet. Here, a nutritionist teaches you a super simple keto diet menu that you can easily start by following above and then modifying it to a personally implemented keto diet.
1800 Calories (carbohydrate 10%, protein 25%, fat 65%)
| Mealtime | Meal |
| Breakfast | Bulletproof coffee 400ml (10 grams of oilseed oil + 20 grams of unsalted grass-fed butter), American breakfast (ingredients: 1 egg, 1 dry fried bacon, 1 slice of cheese, 20 grams of purple onion, 30 grams of American lettuce) |
| Lunch | Sauteed white cod (175 grams of cod, peeled), fried fresh vegetables and mushrooms (50 grams of cabbage, 30 grams of king oyster mushrooms, 5 grams of cream), seaweed egg drop soup (5 grams of dried seaweed, 1 egg) |
| Dinner | Sauteed white cod (175 grams of cod, peeled), fried fresh vegetables and mushrooms (50 grams of cabbage, 30 grams of king oyster mushrooms, 5 grams of cream), seaweed egg drop soup (5 grams of dried seaweed, 1 egg) |
| Snacks | 2 servings of unsalted mixed nuts (about 20 grams) can be arranged to eat in the morning or afternoon |
