Many people struggle to lose weight. They often try to lose weight by following a low-calorie, low-fat diet.
Any plan where you severely restrict food will achieve some results. But weight loss can be achieved randomly, and due to hunger pangs, it can also be difficult to maintain the weight loss.
The ketogenic diet, meanwhile, is a diet that focuses on low-carb meals.
It aims to lose fat by changing the body’s fuel from sugar to fat while you are satisfied and no longer hungry.
For this diet to be effective, you must reach a state of ketosis. To do this, you have to get rid of almost all carbohydrates in the body.
Once the carbohydrate reserves are exhausted, the body switches to using the fat reserves as fuel.
Getting into ketosis can be difficult. The early days of the keto diet, or any diet meant to encourage ketosis, will eventually lead to muscle fatigue and lethargy.
This condition is also known as keto flu It’s not pleasant but it will probably only last for a few days.
Not sure how to get into ketosis, then check out our 4-step plan to get your body into ketosis.
Once you reach a state of ketosis, your body will find an equilibrium or balance and the tiredness and fatigue will fade away.
The challenge here is to stay in ketosis. If you consume too many carbohydrates, your body leaves the ketogenic state.
Therefore, it is advisable to start the first phase of the ketogenic diet again to reach ketosis again.
Essential Tips for Staying in Ketosis
Get rid of carbohydrates
To reach a ketogenic state, you must reduce your carbohydrate intake. Limit your carbohydrate intake to less than 20 grams per day and to a maximum of 50 grams per day.
Based on the recommendations of the Food and Drug Administration, most people consume at least 300 grams of carbohydrates per day.
In fact for most of us, we have to reduce carbs by 90%, which is a lot!
To put this in perspective, one cup of rice contains 44.2 grams of carbs and 40.7 grams of net carbs. And the macros for brown rice are exactly the same.
The carbohydrates in all rice products are high. To find out exactly how high rice is and to find the best alternatives to rice, check out our article:
Is keto rice a keto friend?
And corn is no better.
One cup of corn contains 32 grams of carbohydrates and 30 grams of net carbs.
The carbohydrates in all corn products are high. We discuss the number of carbohydrates in many corn products such as cob corn, corn flakes, nachos, etc. here.
So, to help your body switch to a fat-burning approach and stay there, ditch all types of bread and grains like cereal, rice, granola, pasta, sugary desserts, jams, juices, sweet drinks, baked products, and vegetables with plenty. From starch such as potatoes, corn, fruits and some dairy products such as milk and yogurt.
Here is a list of all carbohydrate-rich foods that you should avoid.
Stick to “friendly” carbs, but count them
To stay under 20 grams of carbs per day, stick to green leafy vegetables like kale, spinach, and lettuce, and cruciferous vegetables like broccoli, broccoli, cabbage, and Brussels sprouts.
Eat salad greens, such as cucumbers and green peppers.
Most vegetables without starch contain less than 5 grams of carbohydrates per cup. However, the carbohydrate content will vary between these vegetables.
Watch your carbohydrate intake to stay within your daily macros. For an easy reference stick to green vegetables on this multiplication list.
Regulate your protein
Aside from vegetables without starch, each meal should also contain a controlled serving of protein and large amounts of good fats.
You’ll want to count your macros and manage your protein rations. You want to eat enough, but it’s easy to eat too much protein, and this will get you out of ketosis.
Eat enough fat
Don’t skimp on the fat.
After years of being told that fat is bad for us, most of us fear obesity.
But remember that we are trying to change our fuel from sugar or carbohydrates to fat. Therefore, we need enough fat.
When you do not eat enough fat, you will feel hungry and this will lead to cravings.
Our shopping list will give you plenty of ideas about the best fats to include in your diet.
I know not everyone agrees, but if you can’t eat enough fat, add the occasional fat bomb. I love this fat bomb.
Adding butter, coconut, or MCT oil to your coffee or other foods is one of the easiest ways to add fat to your diet.
Be careful of nuts and dairy products
Enjoy some nuts, but remember that although they are an excellent source of fat, depending on the type of nut, they may also contain a lot of carbohydrates.
To find out which nuts are better, check this out Best and worst list by Dr. Diet.
Be careful of dairy products. Milk is really not as well as yoghurt. Cheese contains carbohydrates, but it varies between different types of cheese.
Here you can find out how many carbohydrates are in an ounce of different types of cheese.
Be careful when eating out
Your life cannot be stopped because you changed your lifestyle. But it is easier to manage your carbohydrate intake when preparing your own food.
If you have to eat out, choose carefully.
Our tips and advice can help you choose the best restaurant for healthy, low-carb meals. To determine the best meal options.
Prepare yourself for success!
If you need help with a customized meal plan, go here.
Make a plan and remember that a good ketogenic meal plan should include 1-2 cups of non-starchy vegetables, 4-6 ounces of protein, and 2 tablespoons of fat per serving.
Cut out all starchy carbs, eat enough protein but not too much and don’t be afraid of fat.
And if you eat out, be careful! Join our mailing list for a guide to eating out.