Ketosis or keto or ketogenic diet is one of the very popular diet plans we have today. The majority of people prefer this diet method because it will offer promising and big results. But you should keep in mind that this is one of the diet plans that are highly challenging. It is not easy to follow a ketosis diet plan. More than that when it is not followed correctly or when you make mistakes, you will not be able to achieve the desired results.
The main aim of the ketogenic diet is that the body is forced to the burning process of glucose, which is its favorite fuel. The body burns glucose from the carbohydrates we consume and this process should be stopped. In ketogenic diet burning of glucose is stopped and fat stores burning are encouraged for getting energy.
Here the body starts burning fats into ketones. This is the process which is known as ketosis. Hence the keto dieters should stimulate fat burning and they should cut down their carbohydrates intake. In keto diet only about 20 grams of carbs should be consumed per day. But you should not guess your carb intake. The diet should be well planned and provide enough amount of carbs. Especially in the early stages of ketogenic diet, you should be very strict when it comes to carb intake.
Consume enough fat
Keto is completely different from other low-fat diet plans. In this diet plan, the main emphasis is placed on fat intake. But the food you consume in ketogenic diet should not be unhealthy fat. Between 60 and 80 percent consumption should be healthy fat. Hence you should consume fat froom foods like bacon, olives, coconut oil, butter, salmon, seeds, and nuts. These are healthy and keto-approved food options.
Think about protein intake
It is also important to keep an eye on the consumption of macronutrients like carbohydrates, protein, and fat. When these are consumed in balance, it is pretty easy to ensure a healthy diet. More than that, they are the best sources of energy. In keto diet, nutritional ketosis requires 20 percent to be protein, 75% fat, and 5% carbs. It is not recommended to intake too much protein since it will lower the number of carbs. Even though you might do this and still achieve your weight loss goals, it will not bring in health benefits.
Eat quality foods
It is possible to achieve ketosis through unhealthy foods as well. There are many high-fat and low-carb options out there. But keto diet doesn’t recommend them. It is very important to rule out the intake of processed foods in keto diet even though they are rich in fat. Always look for better quality when it comes to fat sources. Try to consume meat that is grass-fed and always avoid processed dairy.
More than anything it is very important to have strict planning before even starting a keto diet. This is because a keto diet is not like any other diet plan. It can be challenging for majority of the people to follow it and reach their goals. You need to plan well everything from consumption of snacks to meals to the last detail.