Globally, about 42% of adults are trying to lose weight. About 20.4% count calories, and 15.9% use diet products or foods.
If you’re struggling to lose weight, you might feel that there’s no changing the scale. You might wonder if the keto diet is worth a try. Read this guide on understanding keto and whether it can help you lose weight today!
What Is the Ketogenic Diet?
Losing weight with keto requires you to eliminate grains, sugar, fruit, and complex carbohydrates. You’ll have plenty of oils, nuts, fats, above-ground vegetables, leafy greens, and meats.
When you eliminate carbs, your body won’t burn sugar for energy. Your body will break down fats in the liver. The starvation of carbs is known as ketosis.
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You might feel less hungry throughout the day. Protein is an excellent way to feel full and eat less. In addition, keto meals could trigger hormones for a natural reduction in calorie intake.
If you have a medical condition or are on medication, speak with a doctor before you begin. For those breastfeeding, keto isn’t advised.
Speak with your doctor if you take insulin or have high blood pressure. While some support the keto diet, many find it controversial. Keep track of how you feel throughout the diet and discuss this with your doctor.
Foods to Avoid
Your keto meal plan won’t include foods such as sugar, cereal, pasta, rice, bread, and many fruits. You’ll also need to avoid highly processed foods.
Instead, you’ll eat protein such as tofu, seafood, eggs, and meat. Coffee and tea are okay on this diet.
For macros, you have fat, protein, and carbs. Most of your diet will come from fat. This range should be about 60-75%.
Protein should be about 20-35% of your calories each day. Carbs should be 5-10% of your daily calories.
Use Food Trackers
Use food tracking apps and plan your meals in advance. Food tracking apps will tell you how many calories you eat in 1 day. Many will be available for free on your smartphone.
You’ll know you’re in ketosis if you experience insomnia, dry mouth, fast weight loss, decreased appetite, bad breath, and increased urination. There are blood and urine tests available for those doing keto.
Watch out for the keto flu. It causes withdrawal symptoms from sugar and carbs. You might experience nausea, fogginess, headache, dizziness, etc.
Better Understanding Keto and What It Is
After exploring this guide on better understanding keto, you have a base understanding of it. But before you begin, speak with your doctor to ensure it’s right for you.
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