If you are someone who wants to lose weight but can’t work out, a keto diet may be the answer to all your problems. Keto is a low-carb, high-fat diet that forces your body to a starvation mode called ketosis. In this mode, your body uses fats for energy instead of carbs. This type of diet not only helps you lose weight fast but also provides protection against diabetes, epilepsy, cancer, and Alzheimer’s disease. Here’s all you need to know to get started with a keto diet:
- Set a Goal
A keto diet helps you lose more weight than any other calorie-deficit diet. Most diets help you lose more or less one pound per week. With a keto diet, however, you can expect to lose approximately 3 pounds per week and up to 15 pounds in a month. If you aim to lose more weight than that, you’ll have to engage in some physical activity.
- Count your Macros
One of the most common myths about keto is that you don’t need to calculate your macros while following this diet and fully satisfy your appetite. However, it’s never a good idea to sate your appetite when following any diet, not just keto.
You can use keto calculators on google to count your macros as per your weight, gender, and age. Usually, the standard keto formula is 75% fats, 20% proteins, and 5 % carbs. It gets tricky to keep track of your macros on a daily basis but you can use a kitchen scale to measure the ingredients. Another tip is to use weight loss apps to track your macros as per the keto standard formula. You can also play casino games on mobile apps.
What to Eat:
When you’re on a keto diet, you cannot consume more than 50 grams of carbs each day. High-carb foods like oats and some fruits and vegetables should be replaced with fatty foods like eggs, meat, fish, and dairy products. Taking grass-fed lamb will not only fulfill your fat requirements but also provide you with a healthy dose of minerals, protein, and vitamins.
You can complete your daily fats by adding recommended oils to your coffee or taking cheese and nuts as snacks. As your mineral intake is low on keto, doctors recommend using Pink Himalayan salt to get essential minerals like zinc. You need to stay hydrated on keto and consume as much as three liters of water per day.
Some excellent foods for keto include peppers, green leafy vegetables, nuts and seeds, shirataki noodles, berries, dark chocolates, and summer squash.
Keto Flu, Hair Loss, & Other Side Effects
The most common side effects of the keto diet include increased cholesterol levels, constipation, hair loss, disruptions in the menstrual cycle for women, and the keto flu.
When your body enters ketosis, you experience what’s known as the keto flu. The keto flu refers to a set of symptoms that emerge two to seven days after you start the diet. The symptoms include nausea, sleep disruptions, fatigue, foggy brain, and headaches.
Many people have also reported hair loss when following a keto diet. If you experience mild hair loss, taking biotin supplements may be a good idea. However, if the hair loss becomes severe, consult a doctor immediately.
Not being able to eat out is the biggest downside of the keto diet. If you want to eat out while following a keto diet, choose a restaurant that offers keto meals. The other option is to alter your meal preferences and look for grilled meat or egg-based meals. If you’re craving a burger then you can go for a bunless burger with leafy vegetables.