Ketogenic Diet-Weight Loss In One Month
By: Desire Weight
Tags: Food, Weight Loss Tips, Weight Loss, Ketogenic Diet, Health

The ketogenic diet is one of the most popular diets right now in the US, and statistics have shown us that it is increasing every year.

However many beginners to the ketogenic diet do not know where to start, or how to start.

In this article we will talk about:

•What is the ketogenic diet.

•How it should be done.

•Where to start.

•How many pounds can you lose in a month.

• What are the pros and cons of the ketogenic diet.

If you want to know the answers to all these questions, please continue reading this article.

What is the Ketogenic Diet?

The ketogenic diet, which emerged in the 1920s as a treatment for epilepsy, and which gained fame for its weight-loss powers in the 1960s, is a type of diet characterized by the elimination of almost all carbohydrate-rich foods such as bread. and rice, and increased consumption of foods rich in good fats, in addition to being important to maintaining a good amount of protein in the diet.

This type of diet is useful for losing weight, as the body starts using its own fat as a source of energy instead of carbohydrates from the diet.

How should the ketogenic diet be done?

The ketogenic diet consists of a drastic reduction in the number of carbohydrates consumed in the daily diet is recommended for the consumption of 20 to 50 grams per day, which corresponds to 10 to 15% of the total daily calories. However, this amount can vary depending on each person’s health status, length of diet, and goals.

To compensate for this reduction, it is recommended to increase the consumption of foods rich in fat, such as avocados, coconuts, seeds, olive oil, almonds, and walnuts.

In addition, the amount of protein consumed must correspond to 20% of the daily diet, it is recommended to consume meat, chicken, or fish at lunch and dinner and include eggs and cheese in snacks.

There is no exact number of meals per day, as each person feels hungry at different times. To induce ketosis, the body needs to spend time in carbohydrate shortage. Therefore, the diet lasts for a minimum of 2 to 3 weeks and can reach 6 months. In general, because of the severe restriction, the program lasts around 40 days.

During the first week, which is an adaptation phase, a lack of glucose in the brain can cause side effects such as moodiness, tiredness, and weakness. But then the tendency is for the mood to stabilize and the body to “get used to” the new way of manufacturing energy.

How to start the ketogenic diet?

1 — Clean your kitchen of non-ketogenic foods

Let’s say goodbye to the following things:

Trash for flour and flour (wheat, corn, and cassava).

Farewell to sugar, honey, and fruit

See you never again for grains and legumes (beans, lentils, peas, quinoa, corn, rice).

2 — Go to the supermarket and buy Keto food

Buy these foods: butter, olive oil, coconut fat and oil, bacon, lard, sardines (and other fish rich in omega-3s), green leaves — lots of them!! — (beetroot leaves are my special tip in the initial phase, for their high concentration of nutrients), broccoli, cauliflower, avocado, cheeses, fatty meats, cream, eggs, chestnuts and walnuts, apple cider vinegar, mushrooms, and some sweetener that does not generate blood sugar spikes (stevia, sucralose, xylitol, etc).

3 — Intermittent Fasting

If you come from a life with lots of carbohydrate snacks, you’re not going to start eating twice a day instantly.

You will start eating three times a day: breakfast, lunch, and dinner. No snacks in between. Dine early and have your coffee as late as you can. This is your first step in introducing Intermittent Fasting.

Do not force fasting, even if you need to lose weight quickly.

If you continue to feel hungry throughout the day, increase your fat and protein (use common sense) in your main meals.

If you’re still hungry, bet on snacks like avocado, cheese, bacon slices, quail eggs, and a few nuts and nuts (very, very carefully: five or six of these treats a day).

The final message here is this: let the Fast come naturally over the weeks or even months. After this period is over, your body will not be able to eat as before. Allow this to happen gradually.

4 — Menu on the Ketogenic Diet: what to eat?

Nutrient-filled meals. See some examples:

Breakfast: omelets, bacon, boiled eggs with cold cuts, coffees with healthy fats.

omelets, bacon, boiled eggs with cold cuts, coffees with healthy fats. Lunches: There is nothing special about a ketogenic lunch. You’ll eat meat, vegetables sautéed in butter or coconut fat, olives, salads with olive oil. It is a common lunch, but without flour, grains and pulses.

There is nothing special about a ketogenic lunch. You’ll eat meat, vegetables sautéed in butter or coconut fat, olives, salads with olive oil. It is a common lunch, but without flour, grains and pulses. Dinner: you can repeat lunch or breakfast. Make creams with cream, avocado, lemon, and coconut if you prefer something sweet.

In the initial phase, you may indeed feel a craving for sweets.

But, realize that one of the symptoms to know if you are in ketosis is precisely the lack of desire to eat sweets. This is biological.

When your body is no longer a sugar machine, it will no longer need sugar.

You will find that your candy addiction was nothing more than your body asking for fuel.

In Keto, your body is powered by fat. That is, in a month or two, you will start to feel like eating cheese, salami, eggs, butter. Your body will ask for fat and you will gladly give it.

5 — Do not count calories, proteins, and fats. Focus on carbs.

In the beginning, control your diet by focusing on what really matters: very low carbohydrates.

Do not exceed 20g of net carbs (or 50g of total carbs).

If you don’t lose weight initially, reduce your carbs even further.

Know that, over the weeks, you will learn to measure your daily protein (eat enough to ensure nutrients and preserve lean mass), to measure your fat intake (eat enough to keep losing weight), and your calories.

How long do I need to do Ketogenic?

How long do you want to stay healthy? There is no scientific proof of Keto’s long-term harm.

Even if you read about alleged fatigue or nutritional deficiency in Ketogenic, note that these studies are questionable. In addition to ketogenic feeding, they introduced long-term caloric restriction. Calorie restriction in the maintenance of ketogenic can result in a poorly made diet, with nutritional deficiency.

The solution is not to leave Keto, but to improve your Keto. That’s why I insist so much on the quality of the food. Do it right and you’ll enjoy the benefits forever.

What will I feel in the adaptation phase?

Tiredness, cramps, sleep, tingling, headache, irritation, weakness, stomach pain, insomnia, muscle pain, sugar craving. Time: from a week to a month.

Do I need to feel it? Do not.

Understand that reading reliable sources is critical to following any diet. At Keto, you will be changing your body’s fuel. Take yourself seriously and get the best results.

Replace minerals and electrolytes. You need to maximize your intake of foods containing potassium, calcium, magnesium, and sodium. They will be missing — and a lot — from your diet.

You need to maximize your intake of foods containing potassium, calcium, magnesium, and sodium. They will be missing — and a lot — from your diet. Increase your salt intake. Your body will release immense amounts of water. You must replenish your salts. Have you started to experience any of the symptoms?

Increase your salt intake.

Your body will release immense amounts of water. You must replenish your salts. Have you started to experience any of the symptoms? Increase your salt intake. Sleep. When you are adapted to Ketogenic, you will have a burst of energy. But, in the initial phase, you need to ensure 7 to 8 hours of sleep a day. Good quality of sleep.

When you are adapted to Ketogenic, you will have a burst of energy. But, in the initial phase, you need to ensure 7 to 8 hours of sleep a day. Good quality of sleep. Avoid stress. This means as much stress as possible on your body. Whether it’s a blood sugar spike, a maddening routine, or hours at the gym.

This means as much stress as possible on your body. Whether it’s a blood sugar spike, a maddening routine, or hours at the gym. Eat enough protein. The Ketogenic Diet is not a protein-restricted diet. It is a protein intake fitness diet. If you are experiencing symptoms, increase your consumption of fish, cheese, eggs, meat.

The Ketogenic Diet is not a protein-restricted diet. It is a protein intake fitness diet. If you are experiencing symptoms, increase your consumption of fish, cheese, eggs, meat. Eat enough fat. Keto requires the consumption of good fats and in high amounts (in comparison to the traditional diet at least). Saute foods in butter and coconut fat, add olive oil to salad, use MCTs or cream in your coffee, bet on a small handful of macadamias a day.

If necessary, supplement vitamins and minerals. Try to consume the foods that will do it for you. If this is not enough, see your doctor.

How many pounds can I lose in a month?

weight loss varies depending on the metabolism of the person on the diet, but the average is 5 to 8 kg in less in a month. When diet is combined with physical exercise, fat burning happens faster.

Don’t worry if you notice that you lost more weight at first and then the weight loss stabilized. “In any dietary change, there is a more significant weight loss at the beginning, as there is, mainly, a reduction in swelling.”

What are the most common mistakes in the ketogenic diet?

1 — Being impatient with adaptive processes

For the ketogenic diet, in fact, to be efficient, it is necessary that carbohydrate levels are restricted and, more than that, that the body has depleted glycogen levels, to be able to display the desired metabolic profile for this purpose.

However, the first few days can be a bit painful, as you are used to eating carbohydrates and your body is used to easily using this source for energy. Thus, it is very common that affects such as slight dizziness, nausea, and even hunger start to occur. And, in these situations, people end up giving up on going ahead and simply failing to get the benefits they intended.

2 — Not eating enough fat

If you are carbohydrate-restricted, you need alternative energy sources. And, in the ketogenic diet, they must come primarily from lipids. However, in an attempt to maximize and even increase results, many do not ingest this group of macronutrients.

Firstly, this will harm the metabolic picture in general, as lipids are essential in the synthesis of hormones, they are essential in the constitution of cell membranes, in the production of bile, and, of course, in the production of eicosanoids (both inflammatory and anti-inflammatory ).

However, specifically about the ketogenic diet, the low consumption of lipids can cause you to start recruiting energy from proteins, in a process known as proteolysis. This results in catabolism and consequently can mean the loss of muscle mass.

3 — Eating excess proteins

If we don’t have good availability of carbohydrates in the ketogenic diet, but at the same time we need to supply calories to the body, it seems clear that we should increase the amounts of protein in the diet and, in fact, this practice is acceptable. However, it is acceptable up to a certain point, where there are no excesses, that is, up to the point where this increase does not start to generate losses.

Excess proteins are converted to ammonia-derived products and therefore excreted. Although science does not find harmful effects in high-protein diets, it is known that the amounts ingested by some people on the ketogenic diet are extremely higher than the maximum evaluated in studies, which normally do not exceed 4.5 g/kg.

Finally, excess proteins, and specifically glycogenic amino acids, can be converted to… GLUCOSE! And, if glucose is available in a diet that seeks ketosis, it certainly won’t be good, completely ruining the goal.

4 — Thinking that “escape from time to time” won’t hurt

Many people do everything right all week. They eat properly, do their aerobic and anaerobic exercises, practice stretching, rest well, do not stick to their diet, and stay free of carbohydrates, aiming to optimize ketosis in the body as much as possible.

So, when the weekend comes, they think they won’t have a problem eating that piece of cake, eating that piece of pizza, that piece of pasta, that piece of lasagna, or that ice cream on a hot day… READY! THERE THE THING IS DONE! YOU HAVE JUST COMPLETELY RUINED EVERYTHING YOU ACHIEVED WITH SO MUCH EFFORT DURING THE DAYS OF THE WEEK.

5 — Not consuming dietary fiber properly

Sinning for excess or lack of dietary fiber during the ketogenic diet is certainly also one of the most frequent mistakes among its practitioners.

Excessive consumption of dietary fiber can result in the consumption of amounts of carbohydrates that already deplete the body of the ketogenic state.

However, sinning for lack of these nutrients will result in interference in the gastrointestinal tract, can result in constipation and even excessive hunger, because, remember that dietary fiber is excellent to “dribble” the appetite.

What are the pros and cons of the ketogenic diet?

Pros:

Promotes weight loss (it’s even one of the best approaches for this);

Increases energy expenditure at rest;

Increases satiety (better appetite control);

It is excellent in treating migraines;

It is beneficial for the treatment of some types of cancer.

Cons:

All of the benefits listed above appear to be temporary (maximum 6 months);

There is some evidence that it causes fatty liver (but more studies are lacking);

May cause nephrolithiasis (kidney stones);

Who shouldn’t be on this diet?

The ketogenic diet is contraindicated for people over 65 years of age, children and adolescents, pregnant women, and breastfeeding women. It also needs to be avoided by people at increased risk of ketoacidoses, such as type 1 diabetics, uncontrolled type 2 diabetics, people with low weight, or with a history of liver, kidney, or cardiovascular disorders such as stroke. It is also not suitable for people with gallstones or who are undergoing treatment with cortisone-based medications. In these cases, the ketogenic diet must be authorized by the doctor and followed by a nutritionist.

We hope this article has helped you to better understand what the ketogenic diet is, and how to start following it correctly.

Surely these guidelines and tips are a great first step for you to start losing weight with ketogenic.