So you’ve heard about “going Keto” – but what does that mean? This guide will walk you through everything you’ve ever wondered about the Keto diet, so you can decide if it is right for you.
The Keto Diet – Low Carb, High Fat
There are tons of success stories online about people who lost weight on Keto or after “going Keto.” Please – before you start any new diet – talk to your doctor. Ask your physician if this is right for you.
What is Ketosis?
The Keto diet got its name from the word “Ketosis.” So what is ketosis? According to WebMD, Ketosis is “When it doesn’t have enough carbohydrates from food for your cells to burn for energy, it burns fat instead. As part of this process, it makes ketones.”
Your liver turns fat into ketones (a type of acid) and sends them into your bloodstream where muscles and other tissues use them for fuel.
Ketosis usually kicks in about 3 or 4 days after eating less than 50 grams of carbohydrates.
What Can You Eat On the Keto Diet?
On the Keto diet, you want to eat foods that are low in carbohydrates. Eating more protein will fuel your muscles and healthy fats help you feel full and provide energy. The Diet Doctor has a very helpful visual guide for what to eat and what to avoid on the Keto Diet.
How Many Carbs Can You Eat & Stay in Ketosis?
The number of carbs you can eat and stay in ketosis is influenced by so many things – exercise, stress, and how adapted to ketosis your body is. In general, aim for 35 grams of total carbs and 25 grams of net carbs. (Net carbs are found by subtracting the grams of the fiber from the total grams of carbs.) Ruled.me has a fantastic guide that explains in detail how to find your personal carb limit and what might influence your personal state of ketosis.
Does it Work to Lose Weight?
Yes! The Keto diet has a ton of success stories. Whether it works for you will depend on your discipline as well as other physical factors. This is why it’s so important to talk to your doctor about it before you start. In general, limiting processed sugars has so many health benefits, so start there.
How Fast Do You Lose Weight on Keto?
The rate of weight loss on Keto depends on the person. Factors such as activity level and actual carb intake (as well as how much salt and water you are consuming) can influence weight loss or retention.
In general, people tend to lose about 2-4 pounds per week on Keto.
What are Some Easy Keto Recipes?
Keto recipes are literally everywhere online. They are so easy to find. When you start menu planning, pick recipes that are high in protein and low in carbs.
A few sites with incredibly delicious keto recipes are:
And Pinterest is always a fantastic place to find more Keto recipes. Start a Keto board so you can have your own virtual cookbook.
Keto Diet Plan Tips
Now that you have all your keto questions answered, let’s get started! Here are some tips so you can stick with it and find weight loss success.
Get Rid of All Non-Keto Foods
First, go through your entire kitchen and throw away all non-keto foods. If you don’t live alone, then this might not be possible (unless the entire family is willing to eat Keto with you). If you can’t throw out everything that isn’t keto-friendly, at least give yourself your own sections in the refrigerator and pantry so you don’t go looking in the other areas and get tempted.
Try Not to Eat Out Too Much
This is, perhaps, one of the most difficult parts about being on the Keto diet. There are very few restaurants that serve keto-friendly meals. Even their salads have breaded meats, sugary dressings, and other high carb or sugar additions.
Eat before you go out so you can munch on veggies. Or research the restaurant and try to find one that has grilled chicken, steak, or even broiled fish and veggies.
Do All Your Food Prep At Once
Next, eliminate any excuses for cheating by doing all your food prep at once. Keep chopped up broccoli and cauliflower ready for snacking. Hard boil eggs to add to your salads. Pre-make salads in small mason jars so you can have a super easy lunch.
When you have keto foods at your fingertips, you’ll be more likely to stick to the plan.
Surround Yourself With Support
Finally, you’ll be more likely to be successful and lose weight on Keto if you have support. Maybe your family can eat one entirely keto recipe for dinner each week. Or your spouse can support you by cutting out non-keto snacks.
Join a keto community where you can help each other with recipe ideas or even just encourage each other when the temptation to stop gets too strong. And cheer with each other as the weight loss numbers go up!
Keto Success Is Possible
With these tips, you’ll be on your way to Keto diet success! Make a plan, stick to it, and then celebrate when the weight comes off.