Are you a food lover struggling to lose those extra pounds? Has the consistent failure of weight-loss diets shaken your self-esteem? We at Abudo understand how constant stares and free fat-loss advice damages your esteem and mental health. If this is something you have been affected with, too, you've just stopped at the right place.
For food lovers like us, there's still an opportunity to be fit. Don't stop eating. No more goodbye to steaks, cheese, or even butter! You heard me, right! Don't stop eating. Just make a habit of eating right.
We want you to know that not all diet plans fail, and there is still hope. Ketogenic diets are the recent buzz in the market. The keto diet plan is a high-fat, moderate protein, low-carb meal plan. With claims of consuming as much fat as you want, boosting overall mental and physical performance, and lowering blood sugar levels, the keto diet plan has something to offer to everyone.
With news on the ketogenic diet plan being the ultimate saviour, there are many speculations on its safety and sustainability. These speculations are right to step up after all health is an important subject.
Before you make an opinion on the keto diet plan, we want to make you aware of the ketogenic diet. Once you know the truth, you can choose the best for yourself.
Things To Know Before You Start Your Keto Journey
1. Cut Down The Carbs
Everyone on the keto diet has to make one drastic change to their eating habit, which is cutting down on carbs. Generally, we take more than 50% of our daily nutrition from carbs. Once you are on the keto diet, carb intake cannot be higher than 5% of daily intake, depending on your body type and weight. This means that you will have to look for alternatives for a lot of your food types. But take my word, this diet won't leave you craving for a dish of fries of a bucket of crispy wings. The keto diet reduces unhealthy cravings by boosting energy levels to meet your daily requirements.
2. How Much Weight Can You Lose On Keto Diet?
It's possible to lose 5-10 pounds within the first week of the keto diet plan. Sounds exciting? Of course, it does. The first few pounds that you shed following the keto diet plan is the water weight, and that's the role of the low-carbs intake in your diet. When you shift to a low-carb diet, you instantly lose this water weight.
Now don't get discouraged if, in the next few weeks, the scale on the weight machine does not change. It will take another two weeks to kickstart the weight loss. This weight loss will be sustainable and will be pure burning of fat. The body takes some time to get adapted to burn fats in the absence of carbs, and so the weight loss might be slower at the start. It is important not to let your motivation go down and gotta stick to your keto diet plan! Consistency is the KEY here!
3. You Can't Eat Any Fat That You Want
Though the keto diet plan promises high-fat meals, it is not recommended to consume every fat that you encounter. Instead, it is imperative to go for healthy fats only for a healthy heart and a healthy overall body. Avocados, vegetable oils, and nuts are some sources of healthy fat. You can find a complete list of keto-friendly food in our keto course.
4. Do Not Miss On Good Carbs
What people often do wrong is that they do not include the right carbs - the fibers and wholefood, in their keto diet plan. Ultimately, they end up complaining about constipation, dizziness, and nausea. If you plan to start the ketogenic diet, we urge you to include foods rich in fiber as a carb source. So, ditch white bread, but perhaps take up oatmeal bread! Making broccoli, mushrooms, chia seeds, flax seeds, and coconut a part of your meals will help you escape the possibilities of bloating.
5. Discuss Your Weight Loss Goals With Your Family
Do you include your family in every decision you make? Why not when you are planning a diet as well? When you're following a diet, it doesn't only affect your lifestyle but also the people around you. When you are on the keto diet, you may not be able to eat what your family eats in family meals because it doesn't fit your requirements.
Such contrast in meals might lure you in cheating on the keto diet. So it's better that you talk to them about your diet plan and weight loss goals. They might be able to help in meal planning, and more importantly, might give you the push you need to keep going on.
6. The Need For A Meal Plan In Advance
A pre-decided meal plan helps you stick to the keto diet plan. It's best to prepare your food in advance too, so in case you feel lazy or do not wish to put in a lot of effort, you have something readily available. Making a meal plan will save time too. Include a variety of foods within your program so that you don't get bored. Make sure to have a balanced diet to fulfill your body requirements.
A shortcut to meal planning is taking Abudo's course on the keto diet. It comes with meal plans!
7. Do Not Give Up Work-out Routine
Being on the keto diet does not mean that you can be a couch potato. You need to be physically active for a healthy mind and body. It is recommended not to exhaust yourself since you are on a low-carb diet. However, exercise still must be a priority.
8. Is KETO Safe?
As long as you remain loyal to the keto diet plan and following the simple rules, the diet is safe. Get yourself aware of the keto-friendly foods, the potential side-effects of the keto diet, and how you can evade them. And, yes, do not forget to stay hydrated. Keep a water bottle with you and drink a few sips every half an hour.
Reaping the fruits off your keto diet might take time. But, do not forget the mission you're on: to love yourself, bring self-esteem back, and shed extra pounds.
Chen JM. 2019. Don't Blame the Butter for Something the Bread Did.
Joshi Shilpa & Viswanathan Mohan. 2018. Ketogenic diets: Boon or bane?
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Havard TH Chan. n.d. Diet Review: Ketogenic Diet for Weight Loss