You’ve heard of so many different diet plans and you’re jumping from one to the other. Have you heard about the keto diet?
The name comes from ketosis – which is a natural process the body initiates to help us survive when food intake is low. During this time we produce ketones which are produced from the breakdown of fats in the liver.
The keto diet is a low carb diet. If you follow the keto diet strictly essentially what you’re doing is forcing your body into a metabolic state. You are doing this by starving your body of carbohydrates.
So how do you reach ketosis?
Restrict your carbohydrates: Most people usually focus on net carbs. If you want amazing results, you should try to limits both. Stay below 20g net carbs and below 35g total carbs per day.
Restrict your protein intake: Too much protein can lead to lower levels of ketosis. If you’re looking to lose weight, you want to eat between 0.6g and 0.8g protein per pound of lean body mass. Do you want to figure out how much you should be eating? Click here (link to: https://www.ruled.me/keto-calculator).
Stop worrying about fat: Fat is the primary source of energy on keto so make sure you’re getting enough. You won’t lose weight if you’re starving yourself while on keto.
Drink water: You want to try to drink a gallon of water a day. You need to stay hydrated. Water will regulate many vital bodily functions and also control hunger levels.
Stop snacking: Weight loss works better when your sugars don’t spike so try to keep snacking to a minimum.
Start fasting: Fasting can work great when you’re trying to boost ketone levels throughout the day.
Add exercise in: As with any diet, exercising is great. To get the most out of the diet add 20 to 30 minutes of exercise a day.
Start supplementing: Although it’s not essential, supplementing can be helpful with a keto diet.