I really believe that following a ketogenic diet – not just a diet, but making a permanent lifestyle change – is not only the best way to lose weight, but also the best way for many people to have as much overall health as possible.
- Keto Diet Myths
- Ketogenic Diet For Health
- Ketogenic Diet For Weight Loss
- Ketogenic Diet For Diabetes
- Ketogenic Diet For Cancer
- Ketogenic Diet For Epilepsy And Seizures
- Keto Friendly Foods
- Carbohydrates & Diet
- Keto Diet Plan
- Ketogenic Diet Recipes
Starting On The Ketogenic Diet
Here are some steps you should follow to help you get started on the right foot:
1. Research – Read up and learn all you can about how ketosis works, what to eat and what not to eat, what to expect, how to track and test, etc. Buy the supplies, books, and food you’ll need.
2. Plan meals – Compile a list of ketogenic diet recipes that fit your taste. Pinterest is a great resource for getting ideas, as well as the Toolkit Page here on Keto Korner where you’ll find a list to some of the best websites with ketogenic diet recipes. Schedule out your meals on a calendar. Doing so will help you prepare, having the right foods & ingredients available, and it’s easier to stay on track with your meals planned out ahead of time.
3. Implement the changes to your diet – All the research and planning is essential to your success, but results won’t happen unless you take action! Get started by eliminating the bad foods you used to eat, and stick to your new plan…Know that you may experience negative symptoms at first, while your body is transitioning into ketosis. Give your body the time it needs to become accustomed to being in a state of ketosis. The amount of time that takes is different for everyone.
4. Add in exercise – After one month on the ketogenic diet, having given your body enough time to fully adapt to the fat-burning state of ketosis, implement a High Intensity Interval Training exercise program (HIIT).
5. Have accountability – It’s so easy, even for the most disciplined of us, to fall off the wagon, get off track, give into a craving. Setting up a system to keep you accountable, and having another person hold you to your plan helps tremendously to keep you on track.
6. Be patient & consistent – It takes time for your body to transition into ketosis; 3 to 4 days is common, but it could take more than a week for some. But stay patient, stick with your plan, and don’t cheat…Just one meal of eating too many carbs will kick you out of ketosis and you’ll have to start over again. Another tip is to not weigh yourself every day. Your body weight can easily fluctuate 3-5 pounds from day to day as a result of water retention, so you won’t be able to accurately determine fat loss weighing every day. Avoid that frustration of day-to-day weight gain by weighing once per week.
7. Test & track – Use a journal – paper or digital – to track everything you eat. It’s unbelievably easy to eat too many carbohydrates in a day, with “hidden carbs” throughout even the good food you eat…tracking what you eat can help keep you under your personal threshold for carbs allowed per day. Also, if you want more accurate feedback to know if you’re in ketosis, get the supplies needed to test ketone levels in your blood, urine, or breath.
