The Ketogenic Diet for Those Who Want to Try It
Nice choice! We hope you have a great time on your keto plan. You can do it for 30 days if that’s easier or take the full 60 or 90 if you need more weight to lose or have health conditions to manage.
As a cycle, the best fasting keto program is Forever Keto Cycling Plan as it’s easier to maintain and offers a healthier balance of nutrients. Make sure to start with a fully ketogenic diet so you reap the rewards of being in ketosis for an extended period of time without interruption
PREPARING YOUR BODY FOR THE KETO DIET
Before a full-on diet. spend a few days transition phase to get your body used to the new diet. Eating radically different food changes the way the body functions and it takes time for it to get used to this new feeding method. In addition, adjusting to a lifestyle with very little carbohydrates helps get rid of bad habits and get more energy from healthy fats
Eating a diet that is high in fat will require your liver and gall bladder to work harder, so it may be more difficult for you to live without carbohydrates. This adjustment period of a month or two will deliver an increased tolerance level for the new changes, so once you’re on the diet, you’ll have less of a problem with it.
Three tips that you need to implement during the preparation phase
Gradually Increase your intake of healthy fat : Slowly increase your healthy fat intake, for example by adding avocado to eggs, salads and smoothies. You can also use coconut oil or almond milk in place of other healthy fats.
Start paying attention to carbohydrates: You’re probably feeling hungry as you begin this thirty day plan, but don’t cut back on food right away. Reduce your carbs and sugar intake by sifting through your pantry and fridge for the nutritional foods you’ll be eating. You may be surprised at what can fill you up!
Drink plenty of water: It will purify your body and be good for you no matter what diet you are on.
Your weight loss may be due to keto’s low sugar and sodium content, which causes you to lose water. (Both sugar and sodium make your body hold on to water better).
Aim to drink at least half your body weight in ounces. For example, if you weight 150 pounds, try and drink at least 75 ounces everyday
HERE WE GO WITH KETO
Now that you have an understanding of what this diet entails, it’s time to get into the nitty-gritty of your keto plan. The most important component is your macros, which should be around 75% fat, 20% protein and 5% carbs.
It might help to visualize a plate with those proportions. But don’t worry about doing tons of math to make sure you’re eating the right quantities of each macronutrient. Here we have laid out an entire thirty day meal plan to make it super easy.
Keep drinking plenty of water to stay hydrated. If you reduce the amount of processed and packaged foods too much, you can end up with a digestive upset. That’s why it’s a good idea to replace that sodium with some high-quality sea salt like Celtic or Himalayan salt.
As your body adjusts to ketosis, some people experience temporary increases in energy levels followed by dips. If you are feeling lethargic, try adding a cup of black coffee or matcha green tea to your diet. Be careful not to overdo it, but a couple cups per day can be beneficial.
Approach the workout with caution. If you’re used to working out hard, reduce the intensity and duration of your workouts by 10 to 20% for the first week of the diet. It’s a good idea to bring a snack with you that has a few carbs, such as a handful of blueberries, in case your blood sugar begins to drop.
Everyone’s body reacts to ketosis differently, so pay attention to how you’re feeling and make adjustments to your routine as needed. Start walking 20 minutes a day if you’re not used to exercising out. From now on, regular exercise should be a non-negotiable aspect of your stay-well plan.
Reduce stress by listening to soothing music, praying, and taking a relaxing bath with Epsom salts and aromatic oils at night. Find a method that works for you, whether it’s yoga, nature walks, singing, dancing, crossword puzzles, or reading a book. It can be difficult to adjust to a new way of eating, so keep a daily schedule in mind.
7:00 am Spend five minutes for praying or meditating.
7:45 A.M Drink a keto smoothie with coconut milk, keto protein or collagen protein and almond butter. Exogenous ketones, a multivitamin, and digestive enzymes are all recommended. If you have digestive problems, you should also take a probiotic.
8:30 A.M Have a glass of green tea or coffee.
11:30 A.M Enjoy a lettuce wrap with a grass-fed burger, spinach salad, and avocado. Take digestive enzymes.
4:00 P.M Exercising for at least 20 minutes is recommended. Cardio, yoga, and walking are all good ways to get some exercise.
5:30 P.M Dinner should be keto-friendly.
10.00 P.M Turn off all electronic devices! To prepare for sleep, do some soothing activities: Read a book, take a warm bath with jasmine oil, meditate, or pray
11:30 P.M Turn out the lights.
THE FOUR MOST IMPORTANT SUPPLEMENTS FOR THE KETO BASIC PLAN
- Exogenous ketones. Exogenous ketones will speed up the process of entering ketosis. They can be really helpful, particularly in the first week or two of the programme. Take 6 gram of powdered form once or twice a day, with the first dose in the morning. Take 2 gram of capsules if you have them, which are frequently mixed with synergistic substances.
- Keto protein or keto collagen. If you have trouble getting enough protein in your diet and want to grow muscle, go for keto protein. If one of your top worries is healthy ageing and protecting your joints, hair, skin, and nails, go for keto collagen. Each serving of keto protein should have 10 to 15 grams of protein and 10 to 15 grams of fat from bone broth, which is an extremely nutritious source of both protein and fat, as well as medium chain triglycerides, possibly the healthiest fat available.
Look for a keto collagen with at least 3 grams of fat per serving. Because these items are keto-friendly, they aid in the transition from carb to fat burning and deliver long-lasting energy. Take 1 or 2 scoops daily with a glass of water or coffee or your morning smoothie.
- A keto-friendly digestive enzymes supplement containing soil-based microorganisms to aid fat digestion and stimulate the growth of beneficial bacteria in your gut. One to three times daily, take the dosage advised on the label with meals.
- Now that you’ve given up some healthful vegetables and fruits for the first thirty days, you’ll need a multivitamin that has all the nutrients you might be missing. Because the high fat content of the keto diet helps you to fully absorb fat-soluble vitamins like A, D, E, and K, choose a multivitamin that contains adequate amounts of those components. Also, because you won’t be getting as much B vitamins from your diet—and B vitamins are essential for sustaining your daily energy levels—choose one that has many times the recommended dosage of B vitamins, particularly B12.