According to the official statistics, nearly 50% of American citizens make an attempt to lose some weight every year. Surely, the best way to be successful in this task is to practice and to eat properly. The process of making a list of food you are going to eat and sticking to it pretty rigidly is called a diet. Since so many people are interested in losing weight, we can see that there are a plethora of different diets that emerged in the last couple of years. This is not a trend that emerged yesterday. In fact, it is a long as civilization. Therefore, you can have some rough idea about how many different diets are there. Sadly, not all of the diets are fit for every person.
When talking about diets that proved themselves successful and effective, it should be said that the Ketogenic diet is the one that tops that list. This is one of the most popular and followed diets among people who are looking to lose some weight. It should be said that it was promoted by a high number of celebrities who were successful in implementing this one into their lives. Surely, if you are newly-introduced to this concept, you will need some help. Thankfully, you will not need to invest a lot of effort to find these. So, if you are interested, you can find help with planning your keto shopping list here. Now that we’ve shown you the ropes, let us take a look at some steps that can help you with sustaining this popular diet.
1. Have a Proper Environment
Surely, in order to be successful at sustaining any diet, you need to make sure that you’ve created the proper environment. The analogy can be drawn with a plethora of different things since the preparation is the key thing for everything. It goes without saying that you will have a much easier time sticking to the original plan if there are not so many things around you that can remind you of others, in this case, bad things. You will always have some doubts about the plan, but you should be strong and have enough will on this hard journey. The environment will be there to always remind you of your task.
2. Friendly Fats
Naturally, when you think about fats, you will immediately think about all the bad things that it can cause. However, maybe you are not aware that there are friendly fats that can provide you with many different benefits. Friendly fat is a term used for describing MCTs, or medium-chain triglycerides. MCTs are proven to be beneficial for people who are practicing a keto diet. The main difference between these fats and the ones we all know and hate is that they don’t require so much effort from your organism to be absorbed. So, instead of staying in their initial form, they are used for good things in your organism.
3. A lot of Water and Salt
In case you didn’t know, the Keto diet is a diet that consists of low-carb ingredients. This means that you will need to drink more water in order to make it more successful. Therefore, you need to include a lot more water and hydrating foods in your diet than you previously had. That doesn’t mean that you should drink too much water. Instead, listen to your organism and consume the amount that will not produce some negative effects. That way, you will keep all the cravings that can emerge from this diet in check. So, you will be able to sustain this diet much more than without it.
4. Strong Breakfast
Many people who practice the Ketogenic diet are not aware that it requires some amount of fat in order for it to be successful. Instead, many people make the mistake of following this diet completely, without adding any fats to their everyday diet. After that, many of them make the mistake of adding some other dishes that consist of a lot of bad fats. This is the moment that will not provide benefits, you can be sure of that. In order to avoid all the bad influences, you need to make sure to have a strong breakfast that will include some fats. That way, you will be able to provide yourself with enough friendly fats for the entire day.
5. Know the Limit of Protein
One of the most important questions that surround the Ketogenic diet is how much protein you should consume in order for it to work in a proper way. We can see that one of the commonest mistakes people make is to believe that this is a high-protein diet. However, in order to avoid all of the negative effects, you need to limit yourself to the amount between 10% and 20% of daily consumption. Naturally, the percentage of protein you will consume heavily depends on your wishes and preferences. So, make sure that you’ve made your plan before you make the decision about the percentage you will use.
6. Not Eating Starchy Vegetables
Even though consuming vegetables is an essential part of the Ketogenic diet, eating too much of high-starchy vegetables is a no-no. Consuming too much of these can have a damaging effect on the weight loss process and it can have a negative effect on sustainability. So, you should completely avoid them. Instead, you should focus on not so starchy vegetables and eggs. Since you know that eggs are a pretty powerful source of protein, this means that you will be able to have an excellent amount without too much effort. That way you will help your body to be much more efficient in the process of burning fat. This is one of the most important steps for beginners.
7. Keto Flu
If you have started to practice a ketogenic diet, chances are that you are going to experience something known as “keto flu”. This condition happens when you drastically reduce the percentage of carbohydrates you consume. Therefore, your body will need some amount of time before it gets used to the new conditions.
In order to get through this condition in the best possible way, you need to drink a lot of water, have quality sleep, and to consume a good amount of friendly fats. In some cases, we can see that people who experienced this condition stated that it lasts for about two weeks. We know it sounds scary for many people. However, you can be sure that this is nothing you should be afraid of.