While the ketogenic diet may be growing in popularity, there are a lot of people jumping into it without knowing what they’re doing. And even though keto can help you lose weight and burn fat, it’ll only help you do that if you do it right.
So I want to give you guys a step by step guide that’ll allow you to properly set up your own ketogenic diet from scratch.
I’m gonna give you everything you need including what foods to eat, how much to eat based on your individual body, how to get into ketosis faster, what supplements to take, as well as the benefits, side effects and much much more.
First let’s start with the basics. A ketogenic diet is high fat, moderate protein, low carb diet. And the goal is to get you into a state known as ketosis.
Normally your body uses glucose or carbohydrates as it’s primary source of energy, but ketosis is a state where your body doesn’t have enough glucose to use for energy so it switches over to primarily using fats for fuel instead.
As your body becomes more fat adapted it becomes more efficient at using the dietary fat that you get from the food you eat and it becomes more efficient at breaking down stored body fat for energy as well. This is what helps many people lose a lot of weight on the ketogenic diet.
Besides losing weight other benefits include reduced blood sugar, improved insulin sensitivity, improved blood triglyceride levels, higher levels of hdl cholesterol or the good kind of cholesterol, lower levels of ldl or the “bad’ cholesterol, less acne, and many people report experiencing less hunger than they would on a typical calorie restricted diet plan.
Now even though a keto diet can help provide all of these benefits, many people mess it up from the beginning because they have no targets for the day. Instead they just avoid carbs, and eat as much protein and fatty foods as they want, assuming that as long as they keep their carbs low they’ll burn fat.
Even though low carb diets, will usually automatically restrict your calories and lower your insulin levels, (2) if you over eat protein and fat you can gain weight the same way you would by overeating carbs.
So to start the ketogenic diet the first thing you’ll want to do is figure out about how much protein, carbs, and fats you should be having everyday based on your particular body.
A standard keto diet will have only about 5 percent of your daily calories coming from carbs, 75 percent of your daily calories coming from fat, and only 20 percent of your calories coming from protein. The easiest way to figure out exactly what this means for you and how much you should be eating is by using my free fat loss calculator that can be found by clicking the link in the description below.
After you input your stats like your height and your weight your macro results will load. Once they load, just select the ketogenic dieting option to find your daily protein, fat, and carb targets.
Keep in mind you don’t have to track your macros forever, but it’s a good idea to do it for at least a few days so you can make sure that you’re not eating too much or too little!