For most people, diets that entail eating less, eating low fat, or consuming anything in moderation don’t work too well.
Maybe it’s time to try something new if you’re still struggling to lose weight with the current diet plan that you’re following. Why not go for something that works for many people right now? This is the keto or ketogenic diet.
Recently, the ketogenic diet has become a popular choice among individuals trying to lose weight. It also has health benefits that attract many. It works via a process known as ketosis, where the body starts utilizing ketones as an energy source. The ketogenic diet pushes the body into the fat-burning zone.
Here are six ways you can make the most out of your keto diet for weight loss:
1. Optimize Your Macro Distribution
Understanding main macronutrient distribution is crucial in effectively following a ketogenic diet. It will allow you to identify a keto diet’s central area of focus. Ensure that you know how many calories are adequate, the correct distribution to follow, and what food groups should be part of your diet plan.
Follow several basic principles as you create your food menu. Of course, include fiber-rich and protein-dense foods. Healthy fats are also something that you shouldn’t disregard. Foods that are calorie-dense and contain additives because of being heavily processed should be avoided.
2. Be Proactive In Tracking Your Macronutrient Consumption
The ideal caloric intake varies significantly from person to person. That’s because it’s a common mistake to underestimate the calories an individual is eating. The diet fails as a result.
Effectively tracking your macros will help you make the most out of your keto diet. Be proactive in doing it. Calculate all your meals, including snacks that you consume throughout the day. Don’t forget your liquid calorie intake too.
Like any other diet plan, the most challenging part of following a keto diet is balancing calories. To ensure that you’re losing weight more efficiently, track your macros perfectly.
3. Take Exogenous Ketones And Supplements
Consider investing in supplements, like BHB exogenous ketones, if you want to optimize your ketogenic diet. They make the diet easier to control and more effective by helping you achieve ketosis faster.
4. Balance Your Protein Intake
One reason why you’re not fully benefiting from a keto diet is that your protein intake is either too low or too high.
Not eating enough protein will make you feel hungry. That’s because it’s a macronutrient that will keep you feeling full for longer. You’ll end up eating more as a result. Note that muscle loss can also happen because of a lack of this nutrient.
However, overeating protein is also not a good idea. Too much of it may lead to raised insulin levels. Not to mention that it isn’t an efficient fuel source for the body. Avoid consuming protein in excessively high amounts. It’s unlikely to happen, though, unless you take protein supplements.
The recommended protein intake when on a ketogenic diet is 0.6 – 1 gram per pound of lean mass. That’s up to 2.2 grams per kilogram of lean mass every day.
5. Choose The Right Kinds Of Fat
Quantity and quality also matter when it comes to dietary fat intake.
The body prefers to use monounsaturated and saturated fats for fuel. That’s why these should be the ones providing most of your dietary fat intake. That way, your body gets an adequate supply of energy.
The good news is that sources of monounsaturated and saturated fats are delicious and readily available. Animal fats such as lard and certain oils such as canola, avocado, and olive are abundant in monounsaturated fats. Tropical oils like coconut and palm oil are good sources of saturated fats. They’re also naturally concentrated in animal fats such as lamb, beef, and dairy fat.
6. Reduce Stress
The body produces cortisol when it’s stressed out. It’s a hormone responsible for storing visceral fat or fat around your stomach area. Losing weight becomes more difficult because of cortisol.
Avoid stressors to make the most of your ketogenic diet. Don’t underestimate it. Find a way to reduce stress. Note that adrenal issues and hypothyroidism are also linked to stress. Those conditions affect the body’s metabolic rate, pushing it to store more fat.
Don’t get discouraged or be overconfident with whatever progress you’re currently experiencing from your keto diet. Whether you’re having a slow pace or losing more weight than expected, continue to incorporate the things you’ve learned from this post into your diet plan. Say no to cheating or deal with cravings in low caloric ways.
You’ll achieve your goals as long as you stay motivated. Optimize and track your macronutrient distribution, take supplements, balance your protein intake, and choose the right kinds of fats. And as much as possible, avoid stressors.