If you’re looking to lose weight and improve your overall health, the ketogenic diet may be an option for you. However, with any new diet, it’s important to do your research and approach it with caution. This beginner’s guide to keto for weight loss will cover the basics of what the ketogenic diet is, how it works, and tips for getting started.
What is the ketogenic diet?
The ketogenic diet (or “keto” for short) is a high-fat, low-carbohydrate diet designed to put your body into a state of ketosis. This is a metabolic state where your body burns fat for energy instead of glucose (which comes from carbohydrates). In order to get into ketosis, you need to limit your carbohydrate intake to 20-50 grams per day and get the majority of your calories from fat (around 70-75%). This is typically done by eating foods like meat, cheese, nuts, and vegetables.
How does keto work for weight loss?
When you limit your carbohydrate intake, your body runs out of glycogen (stored glucose) and is forced to switch to burning fat for energy. This can lead to weight loss because your body is now using your fat stores for fuel. Additionally, eating more fat and protein can help you feel fuller longer and reduce your overall caloric intake.
Getting started on keto
If you’re interested in trying keto for weight loss, here are some tips for getting started:
1. Do your research: Read up on the science of keto and learn about the foods you can and cannot eat.
2. Calculate your macros: Use an online calculator to figure out how many grams of protein, fat, and carbs you should be eating.
3. Plan your meals: Plan out your meals for the week to make sure you’re hitting your macro goals and that you’re not accidentally eating too many carbs.
4. Stock up on keto-friendly foods: Fill your kitchen with foods like meat, eggs, cheese, nuts, and low-carb vegetables.
5. Stay hydrated: Drinking plenty of water is important on keto, as it can help with digestion and weight loss.
6. Be patient: It may take a few days (or even weeks) for your body to adjust to the new diet, so be patient and give yourself time to adapt.
Keto is not for everyone, and it’s important to talk to your doctor before starting any new diet. However, if done correctly, keto can be an effective way to lose weight and improve your overall health.