The Ultimate Guide to the Keto Diet.

Many people are wondering what the keto diet is and how it can be effective for weight loss. The ketogenic diet, more commonly known as the keto diet, is a low carbohydrate, high fat diet. One of the main goals of this type of a diet is to get the body into a state of ketosis.

Ketosis is a natural metabolic state that occurs when your body doesn’t have enough glucose available to use as energy, so it breaks down stored fat into molecules called ketones and uses them for energy instead.

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This process produces lots of ketones which end up being excreted in your urine which is why many people on the keto diet will have a very strong smelling urine. Here are some tips for starting a keto diet and maximizing its benefits.

What is the Ketogenic Diet?

The ketogenic diet is a low carbohydrate high fat diet. The goal of the ketogenic diet is to get the body into a state of ketosis, which is when your body doesn’t have enough carbs available to use as energy, so it breaks down stored fat into molecules called ketones and uses them for energy instead. This process produces lots of ketones which end up being excreted in your urine which is why many people on the keto diet will have a very strong smelling urine.

Start on the Ketogenic Diet

To start the keto diet, you'll need to figure out how to reduce your carbohydrate intake. This is because carbohydrates are converted into glucose which is what your cells use for fuel. When you limit carbs, your body will start to break down fat for energy instead.

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Start by tracking your macronutrients each day using a tool like My Fitness Pal or Cronometer. This will make it easier for you to keep track of your calories and see how many grams of carbohydrates you're eating each day.

Next, calculate how many grams of carbs equal 20% of your total caloric intake each day. Typically, this would be about 50 grams of carbs per day for most people with carb intakes higher than 200g/day. Try reducing the number of carbs by 5-10g per day until you reach the desired amount.

The next step is to increase your fat intake so that it fills up more than half of the remaining calories each day after counting carbs. Try adding healthy fats like avocado, olive oil, olives, butter, and cheese as well as healthy proteins like eggs and meat to dishes throughout the day.

Maintain a Healthy Weight

The keto diet is a great way to maintain a healthy weight. When you don't eat many carbohydrates, your body turns to fat as its main energy source. This causes your body to burn through fat and produces ketones which end up excreted in the form of urine.

Drink Plenty of Water

Drink water! This is a must because you will be eliminating lots of ketones and toxins through your urine and you need to keep your organs and cells hydrated.

The recommended amount of water intake every day is 8 cups for women and 10 cups for men. You can also add natural flavor enhancers like lemon or cucumber to make the taste more enjoyable.

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Exercise for 30 minutes per day

The keto diet is very restrictive, meaning you need to reduce your carb intake significantly. This means that it can be easy to put on weight if you don't also make sure you're exercising enough. One of the most common keto mistakes people make is not exercising enough.

A 30 minute workout per day will help ensure that your weight doesn't go up, and in fact may even go down. Exercise will help burn calories and keep your metabolism high so that you can continue to lose weight while on the keto diet.

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Exercise can also help improve your mood which can be helpful when you're following a restrictive diet like the keto diet. It's important to find an activity that you enjoy doing so it doesn't become too much of a chore - choose something like yoga or pilates if you don't want to head outside for a jog or travel for an intense workout session at your local gym.

Stay consistent with your keto diet.

It can be incredibly easy to abandon your diet if you go on a binge. But keep in mind that this will only make the keto diet less effective.

If you want to stick with the keto diet, then you need to stay consistent with it. This means that you should try not to overeat and only eat the foods that are allowed on the keto diet, like meats, vegetables, nuts, and dairy products.

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There are plenty of foods available for those who are following the keto diet so don't worry about not being able to find anything to eat. Be sure to allow yourself enough time to prepare meals so you don't feel tempted by unhealthy food options.

The most important thing is staying consistent with your keto diet.