Looking to start a ketogenic diet plan? If so, it’s important that you come to understand how this plan is set up and how you can increase your chances of sticking with it. With this particular diet protocol, there is a period of adaptation that has to take place. Most people don’t feel especially well before they are adapted (which is typically referred to as the keto flu), however if you’re able to push through that, you’ll be on to feeling a lot better afterwards.
Here are the details that will help get you started.
Ketogenic Diets Defined
This diet plan is going to put your body into what’s referred to as a state of ketosis, in which your body is utilizing ketone bodies as a fuel source rather than glucose.
In order to do this, you’re going to have to take your overall carbohydrate intake much lower, approaching 5% of your total calorie intake. The standard recommendation for ketogenic dieters is to consume 65% dietary fat, 30% protein and 5% carbohydrates each day.
This means the only carbohydrate rich foods you’ll be eating will consist of primarily leafy green vegetables.
The Benefits Of The Keto Diet
So what are the benefits of the ketogenic diet plan? Some of the main benefits that people tend to experience include:
- Reduced hunger (some people have to remind themselves to eat!)
- Lower cholesterol levels
- Easier weight loss
- Stable blood glucose levels
- Reduced risk of diabetes
- Better focus and concentration
- Stable energy levels
- Better sleep
These are a few of the things you can expect to see when you hit a state of ketosis.
The Keto Flu
Now, one thing to keep in mind is ketosis isn’t an on and off switch. You have to transition into using ketones as a fuel source and this transition can take a week or two. During this time, you may find that you feel a bit foggy minded, low in energy, lethargic, and just want to sleep all the time.
Don’t worry – that’s normal. Some people experience this worse than others but it will pass once your body has become adapted. The important thing is to stick with it and make sure that you keep those carbohydrates low. If you start increasing them slightly, this will prevent you from reaching ketosis and essentially just make the keto flu last even longer.
Keep reminding yourself of the light at the end of the tunnel.
Tips For Success
So before you dive in, what do you need to remember for success? Here are a few tips to consider.
- Make sure that you are choosing healthy foods as often as possible for best results
- Keep track of your macros. Counting macros is the only way to ensure you are doing the diet correctly
- Be sure that you are drinking enough water. It’s very easy to get dehydrated, especially the first week on this diet plan
- Check your electrolyte intake. It’s important to make sure that you are getting enough sodium and potassium at all times
- Avoid intense exercise during the adaptation process. Your body simply won’t be able to handle that kind of stress until you are adapted.
So there you have your beginner guide to the ketogenic diet plan. When done right, this can be an excellent plan for helping you reach your weight loss goals.
Richard is a certified Personal Trainer with a strong background in competitive team sports and athletics. He believes that exercise should be enjoyed and social, which is the approach he takes with his clients. Richard specialises in exercise for weight loss. He is available for 1-on-1 Personal Training, Small Group Training and Corporate Personal Training in the Lower North Shore area. Book a FREE fat loss consultation to discover what he can do for your health.