How to start a keto diet - action plan and tips

So, your first week on Keto.

Well, if you are determined to go on a ketogenic diet, now there is only one step left to take: go from words to deeds.

Products for the keto diet

Super Combination Fast Plus Keto Diet

There are 2 ways to get into ketosis:

  1. Fasting.
  2. Eat in a way that maintains ketosis (low carbs).

Many people who have tried this combination will tell you:

the keto diet + intermittent fasting = great combination for weight loss.

How Intermittent Fasting Works:

  1. Eat food only at certain times of the day. The most popular scheme is to skip breakfast and eat only during the "window" from 12: 00 to 20: 00.
  2. Have a 24-hour fast from time to time: eat a full dinner and then not consume a single calorie until the next dinner. Some people do this virtually every day. They call itEFA (one meal a day - "warrior's diet").
  3. Intermittent fasting has different effects on men and women. And the results differ from person to person.

When the body goes into a state of hunger and there are no sources of glucose available for energy production, the liver begins to break down fat into ketones. Thus, fasting can induce ketosis. Hunger for some time before starting a Keto diet can accelerate the transition to the metabolic state of ketosis. Intermittent fasting during ketosis helps maintain this state. In simple terms, this combination looks like this: skip breakfast, do a fat burning workout in a hungry state, and stick to a ketogenic menu from 12: 00 to 20: 00.

Why is combining intermittent fasting and the keto diet effective?

Because following a ketogenic diet, especially in the beginning, is difficult. Every time you consume food, there is a chance of doing something wrong, accidentally eating the wrong foods that will knock you out of ketosis. Plus, we all tend to overeat. Thus, by excluding one meal, you eliminate another chance of "screwing up. "Why do you lose weight as a result:

  1. You skip a meal.
  2. Almost completely exclude one of the macronutrients - carbohydrates.
  3. Plus there are additional effects that also play a positive role.

But everything is individual. Therefore, you need to decide what is best for you. If you can't fast for a long time before starting the keto diet, then don't worry - you can start keto without first fasting. Some achieve results with one large meal per day, others on a 16/8 intermittent fasting scheme, and there are those who eat several times during the day. It all comes down to the total number of calories and carbs you eat and how difficult it is for you to regulate them.

The keto diet should work for you, not the other way around!

Keto flu

How to avoid the keto flu and other negative effects

Now for the bad news: while ketosis is beneficial to the body in many ways, you may feel pretty lousy at first. May appear: lethargy, absent-mindedness, irritability, weakness. The period when the body enters ketosis is quite a shock for the entire system, especially if you have consumed a lot of carbohydrates before. It can come with flu-like side effects:

  • muscle pain;
  • tiredness;
  • headaches;
  • upset stomach;
  • insomnia and others.

But ketosis is not what causes this condition. The keto flu actually stems from a lack of carbohydrates. The body can be too dependent on them and find it difficult to cope with their contraction. It takes time for the body to become "keto-adapted".

Take a look at it this way: our body is a spoiled baby who has been safely fed candy and soda over the past years. And suddenly they say to him: “There will be no more sweets or soda. You will eat broccoli and chicken like a big boy. "What will be the reaction?

Extremely negative: tantrums, mood swings, crying, and resentment from lack of sugar.

In the long run, this child will end up doing a lot better with this change, but it will take a while. This carbohydrate “withdrawal syndrome” can be so dramatic in some people that it knocks them off for days and ends up giving up and giving up, and the ketogenic love affair ends prematurely. The person returns to delicious, high-carb foods. It's not for nothing that Keto leads the list of the most difficult diets. The main reason is this: people quickly give up on it because it is difficult for them to adhere to a ketogenic diet in the long term.

How to deal with the keto flu?

Influenza symptoms and headaches are initially caused by dehydration, fat adaptation and electrolyte imbalances. When you eliminate carbohydrates from your diet, your intake of certain minerals is also reduced:

  • Sodium.
  • Magnesium.
  • Potassium.

Therefore, you need to specifically add them to your diet.

How to do it?

As for sodium, you can simply add table salt to your food, and for potassium and magnesium, you need to eat more kale and other vegetables, avocados and nuts. In any case, vitamin and mineral complexes can come to the rescue. Many people have noted that adding plenty of fluids and minerals in the first weeks makes the habituation process much more bearable.

Getting started on the keto diet

Starting a keto diet

Now we will discuss a step-by-step action plan:

  1. Take a picture, weigh yourself and measure your waist.
    These will be your baselines. The so-called "DO" state.
    Take full-face and profile photos. You don't need to look at them often, or share them with anyone, but soon these photos will interest you. One hundred percent guarantee.
    You can also write down your weight and any measurements you want (waist, hip, neck).
    Record this information and keep it secret.
  2. Calculate the calories and BJUs you need (proteins, fats and carbohydrates). Although carbohydrates do not need to be counted - by definition, they should be less than 50 grams per day. You can do all other calculations yourself using a calculator.
    Record your results:calories, carbs, fats and proteins.
  3. Go shopping for keto foods. Take a look at their list and choose the ones that you like and with which there will be less hassle. Keep keto snacks and desserts close at hand, in case "I've had enough, burn it all with a blue flame. "
  4. Think about the fact that in the first days, weeks, you will lack sodium, potassium and calcium. Supplementing these minerals helps a lot in the early days of Keto, when you are going through the keto flu stage. You can also ask your pharmacy for urine ketone test strips. This way, you can make sure that you are indeed in ketosis. It also helps keep you motivated.
  5. Do you often eat out and like fast food? Most restaurants and food establishments publish information about their meals on the Internet. Check everything: dishes, seasonings, and sauces. If you're not sure, don't eat. One more nuance. Many people find it hard to tolerate the lack of bread in the diet - it contains too many carbohydrates. This problem can be solved: at home, you can make keto bread based on almond and coconut flour.
  6. Tell someone. The biggest problem with the keto diet is simply sticking to it. You can talk to a loved one or friend and invite them to your support team. Or send them this article and encourage them to try Keto with you. Thus, they will not allow you to evade, you will have someone to report to!
  7. Try starting your week with a short fast. This will be a psychological and physiological test. Consider skipping breakfast tomorrow - you need to cook one less meal, plus you are less likely to eat carbs and, in addition, you will quickly reach ketosis!
  8. Focus on big wins throughout the week. Allow yourself to cheer a little -the keto flu really exists,it is difficult to give up carbohydrates, and the body will hate you at first:
    Drink plenty of water and consume electrolytes - potassium, calcium and sodium, ifheadaches. Add more salt to your meals and focus on consuming more leafy greens (kale, broccoli, spinach) to restore electrolyte balance.
    Rely on your support team. Talk to those who have already been in such a situation, ask questions, share your feelings!
    Eat keto salads and snacks when the going gets tough. It is better to eat a few snacks and slightly overeat calories than to bring yourself to a deplorable state and give up this venture completely.
    Keeping track of every meal, every meal - this is very important in the first week, as you will have to absorb a lot of information about different foods.
    Do what you can - you may miss one meal or realize you accidentally ate carbohydrates.
    This is not the end of the world!
    Forgive yourself, learn your lesson and come back to Keto with your next meal.
  9. Continue or adjust. Depending on your body, on the environment, on how you used to eat before and your physiology, this first week will be either"by the way, not so bad! ",or"what disgustingthis ketogenic diet! "
    Anyway, you will learn something. Most Desired Outcome: Hang on for the full 30 days and see how the body reacts when it comes out of the keto flu stage.
  10. At the end of the month, take another photo, measure your waist circumference, weigh yourself and compare them with the initial "TO" indicators.

Feeling better?

Looking better?

Did you like the process?

If the answer is "Yes, everything is fine. "- Continue your ketogenic diet.

Well, if the answer is "No, disgusting. "- Well! You have found a method that does not work for you. A negative result is also a result.

Keto workout

Can you train on a keto diet?

What to do if you not only want to lose weight, but also look good while doing it. Let's take a look at what happens to our body during cardio or strength training. It is possible that there is little you can do for the first few weeks. As the experts say:

Physical performance declines significantly after one week on a ketogenic diet. However, performance levels recover in about 6 weeks, but sometimes it can take longer.

There is no final verdict on this yet. Depending on the level of activity, reducing your carbohydrate intake can greatly affect performance. But there are quite a few completely opposite results.

Strength Training

If you do not consume carbohydrates, then muscle glycogen stores during strength training will run out very quickly.

Will the training itself suffer from this?

Good question. Quite possible.

Does your body's dependence on glycogen stores change during strength training when you eat the keto protocol? Do you need less glycogen, or is it replenished in some other way?

Very possible. Nobody knows 100%, this issue is still being studied. Many studies have found that not only does the keto diet not reduce performance, it also has a positive effect on strength training.

Now, one more nuance - this is not an ironclad rule, and your results may differ. There have been a number of studies that have shown that you can do weight training or crossfit while on a keto diet without losing muscle mass. Other studies show the opposite. What does it mean . . .

Everything is individual - there are no two identical snowflakes. Try to keep your trial period long enough that you get past the keto flu phase and the disability phase. Then you will get the exact answer what effect Keto has on you.

Also: Unless you are a professional athlete, it probably doesn't matter that much! When someone reaches a low enough percentage of body fat, it negatively affects athletic performance. But it does not stop people who strive to achieve the perfect shape of the abdomen and waist!

Endurance Training

Is Keto Suitable For Runners And Cyclists? They traditionally consume large amounts of carbohydrates.

Probably not.

Our body can store no more than 1600-2000 calories of glucose (glycogen), but the body can store 40, 000+ calories of fat. So instead of constantly consuming gels and snacks to keep your glucose levels high, what happens if you switch to a keto-adapted regimen and start eating fat?

What Science Says About This:

Previous experiments have suggested that a moderate-carb diet increases endurance by increasing muscle glycogen concentration, but recent research seems to lean more towards keto.

The ketogenic diet has been tested in ultra-runners and triathletes, and in all cases ketosis has resulted in improved body composition and some of the highest fat burning rates ever recorded!

A 2016 study looked at 20 ultramarathon runners andtriathletes,half of whom were on a fat-adapted diet for 6 months, and the remaining 10 followed a traditional diet orientedfor carbohydrates.

Results:

  • The level of load in both groups was the same - running for 3 hours.
  • In the keto group, the rate of fat oxidation was 2. 3 times higher than in the carbohydrate group, on average - 1. 5 grams per minute.
  • There were no significant differences in glycogen concentrations before or after the study.

As with strength training, this might work for you. Or maybe you will be in a better position to eat carbohydrates. After a few months on a ketogenic diet, you yourself will be able to figure out and decide what suits you best.

Unless you're an elite professional athlete, this shouldn't be a concern - eat a diet that helps you look and feel great, and then base your workouts on the previous day's results!

What if you just want to look your best?

80% success for weight loss depends on dietary changes. Exercise can help you build health and build a body that you can proudly look at in the mirror.

So keep track of your workouts, watch your diet and work on getting a little better - run one second faster, do another rep, lift another 1-2 kilograms, etc. Compare yourself to yourself inpast.

Researchers often focus on short-term ketosis (days or weeks). It can lead to adverse results in athletes who are not yet fully adapted to the ketogenic diet. The benefits of Keto can vary depending on your physiology.

So who cares if you lift 2-3 kilograms less! If Keto suits you, and you look and feel much better, then just go ahead, don't change anything.

To try a keto diet in combination with strength training, follow these guidelines:

  1. Give your body 2-4 weeks to adapt to ketosis.
  2. Make sure your body is getting enough minerals and water.
  3. Eat enough protein so your muscles can recover quickly.
  4. See how your body is reacting - vary the load as needed.

And the ketogenic diet will start working for you! Although, it is possible that not!

And the most important thing:

Be healthy