You’ve no doubt heard of the Atkins diet. It was all the rage in the 1990s and early 2000s, and some people still follow it today. The keto (short for ketogenic) diet is similar to it, although parts are quite different. The keto diet, according to this ketogenic diet nutritionist, is quite effective when followed correctly. People on it will lose weight and manage to keep it off. The key here is “followed correctly.” It’s almost too easy to do things incorrectly, leading to weight gain. Here are some of the things that you need to know in order to lose weight successfully on the keto diet.
Drink Plenty of Water
Staying hydrated is the key to any diet, especially the keto one. However, the situation is a bit more diet while on the keto diet. The foods that you’ll eat will make it tougher for your body to retain water, making you dehydrate easily. Avoid this by drinking plenty of liquids. A general goal is around 2.2 liters of water each day. As long as you carry water around with you, you’ll be in good shape.
Make Sure That Your Diet Contains Enough Fat
Fats are what makes your body run properly. When you lower the number of carbohydrates that you eat (another fuel source), you need to up the fats in your diet to make up for this. Eat plenty of protein, while paying attention to your micros and macros. If possible, choose unsaturated fats over saturated ones, since the former is much better for you. Some suggestions include seeds, olives, nuts, and avocados.
Understand how Much Carbs Cost
Since everyone is different, it’s entirely possible that the amount of carbs that you should be eating on the keto diet is larger than that of others. A basic low-carb diet includes no more than 20 grams of carbohydrates each day. With that said, if you can eat more than that and remain in ketosis – and you’re comfortable doing so – then go right ahead. Make sure to use ketosis strips to test your urine during this part of the process.
Drink Alcohol Sparingly
Believe it or not, you can drink alcohol while on the keto diet. However, you need to be careful and not overdo it. You also need to stick with drinks that are unsweetened. Sweetened beverages contain sugar, which can throw you out of ketosis. Instead, stick with the occasional glass of liquor.
Don’t Rush Things
While a keto diet will work wonders and help you lose weight, those big changes won’t happen overnight. Instead, you’ll have to stay on the diet for quite some time in order to hit your goal weight. This ketogenic diet nutritionist can attest to the many benefits of the keto diet that you’ll enjoy while watching the numbers on the scale shrink, including clearer thought processes and more energy. As long as you’re patient, you’ll get to your goal weight eventually.