No doubt the keto diet has been getting a lot of reviews and most of them good. But it’s one thing to know that a diet has worked for others and another thing to make it work for you. This is especially so when there are different types of keto diets.
But it can be done.
The first thing to do is decide which diet you’ll follow. The most common type of keto diet is known as the standard ketogenic diet. This type of diet is recommended for beginners. It comes with:
- Very low carbs, 50% of your daily calories (50 grams or less)
- Moderate protein, 20 % of your daily calories
- High fat, 75 % of your daily calories
So, how can you start the standard ketogenic diet? You can do that in 3 steps. You should:
Increase your fat intake
The first thing you want to do is eat more fat. Don’t think about the foods you should avoid. Don’t think about the foods you should eat. Your only worry should be on how you can eat more fat on the keto diet.
There are various ways to eat more fat. You can:
- Cook with fat – If you use oil economically when cooking, you need to stop. The keto diet is high on eating fat. Every spoonful of oil you add contributes to your daily fat intake. Things like dry chicken breasts or limp vegetables should be things of the past. Use oil generously when cooking.
- Top dishes with oil – Apart from cooking with generous amounts of fat, you can increase your fat consumption by topping your dishes with oil. Think of oil as you would your favorite seasonings and drizzle it on your food. You can add oil to foods such as salads, stews and vegetables. Dressing, sauces and butter should be your go-to topping ingredients.
- Garnish with high-fat foods – Cheese, cheese and more cheese should be your food of choice when you want to garnish other dishes. Crumble, shred and grate that cheese and spread it on top of your dish.
You can also add foods such as olives, seeds, nuts, cured meat and avocados to your day to day dishes. Such foods come with a high fat content and will contribute to your fat count. Remember, 75% of fat is a lot of fat to eat in one day. Don’t squander the opportunity to eat more fat.
There is a very good reason to moderate your protein on the standard ketogenic diet. This reason has to do with something known as gluconeogenesis. This is where your body turns stuff into glucose. And yes, this stuff can be protein.
Here’s the thing. Carbs is turned into fat if your body has no more need for it. When you eat carbs (glucose), your body uses it as fuel. Meanwhile, it is not burning fat. Because why should it when you’re giving it all the energy it needs in terms of glucose?
If you want to burn fat, you must ensure your body cannot access glucose whenever it wants. This means not only limiting crabs but also moderating your protein intake.
If you love eating eggs, bacon, hotdogs and all types of meat throughout the day, you’ll need to decide which sources of protein you’re willing to give up in order to bring your protein intake to 25% of your calories.
The last step is to limit carbohydrates. If you increase your fat intake and moderate your protein intake, it should be easier to limit the amount of carbohydrates you eat. Fat and protein keep you fuller for longer. Hunger won’t be a problem if you make them a mainstay in your diet.
But in order to truly burn fat, you must greatly limit carbohydrates.
Take a walk around your home and get rid of any food that happens to be high in carbohydrates. Such foods are a temptation you don’t need. Remember, you can only eat 50 grams of carbs or less.
Make it a point to count the number of carbs in whatever food you’re eating. If you familiarize yourself with the foods you usually eat, it will become easier to stick to the carb limit. Your work can be easier still if you have certain go-to recipes to use throughout the week.
At the end of the day, the success of the standard ketogenic diet depends on you following the dietary stipulations. You can do that by following these 3 steps.
So, are you ready to start?