Need to know Ketogenic Diet Tips And Advice
1) For a Ketogenic Diet to work you need to lower the levels of carbohydrates / glycogen stored in your body, to reach a state called 'Ketosis'. To do this it's necessary to restrict your carb intake, every day. There is no hard and fast rule as to how many grams of carbs you should eat each day to reach and maintain Ketosis. Every website or keto expert will tell you something different. And every individual will respond best to different amounts too. The reliable level to stick to is to consume no more than 50 grams of total carbohydrates each day. Most people will achieve best results from less than this amount. Some people like to be experimental with carbs and the timing of them, but more often than not this will cause the diet not to work. Keep it simple, eat under 50g of total carbohydrates each day. Personally, when I follow the keto diet, eating under 30g of total carbohydrates per day is what works best for me.
2) For athletes or other advanced high intensity exercisers, performance may drastically bomb on a keto diet. To combat this a variation of the keto diet called the Cyclical Ketogenic Diet is the way to go. The structure follows 5 to 6 strict keto dieting days followed by 1 to 2 carbohydrate loading days. This nutrition can help boost lean body mass, performance, and strength. For this variation of the diet to work, you must drop down into ketosis as quickly as possible on the strict keto days. You must then carb up as efficiently as possible using the right types of carbs, on your carb loading day/s.
3) On Keto, fat is your friend. You must accept that you will need to eat more fat than you have been conditioned to believe is healthy. When I'm following keto I eat plenty of Free Range Eggs, Flax Seed Oil, Olive Oil, and Coconut Oil. I also like to include some Avocado, no sugar added natural Peanut Butter, and Almonds. I also like to include Fish Oil supplements, and eat Fish often too, mainly Salmon. Avoid all processed fats, and low quality oils – these types of fats are not your friend.
4) Drink plenty of water. The first thing your body will do when you reduce your carb intake is start to shed water weight. If you wonder why your body weight drops so fast in the first few days of keto, this is why. Your body is dumping water levels. The consensus is mixed on whether keto dieters need more water than normal, but because the body will have less water stored to access, then there may be more of a vulnerability to dehydration. Many dieters experience a benefit of much greater fat loss results when they INCREASE their water intake. For best results, the best way to go is to keep water intake high, drink more than you usually do.
What supplements should you use on a Ketogenic Diet? Just click here -> I'm on Keto, which supplements should I use?