There are many individuals who are planning to start a Ketogenic Diet but they do not know how the plan looks like. They are aware of the fact that they have to consume more fats, moderate proteins and lower carbs. The real issue is they do not know how to maintain this type of diet plan. There are many healthy food items available in the market that have a higher concentration of fats and carbs. Such types of products often get them confused that whether they should follow the plan or not. They often start looking for alternatives that make it hard for them to maintain their diet. We know it can get overwhelming and exciting at the same time. Do not worry, two help you out here we have a simple guideline of Ketogenic Diet plan.
Tips Before Starting
Before we can get started with the Ketogenic Diet, it is important that you know a few tips that will help you out in the process.
It is important that you conduct a complete research about the food items that you can consume while you are on a Ketogenic Diet. It is better that you plan properly about the food items that you would like to have. Planning will help you maintain your diet.
You have to assure that you prepare your ingredient list and have all the item so that you can plan your meals. Select 6 to 8 dishes that you would like to prepare for the whole week. Meal planning will help you stay away from cravings and fast food.
If you are busy, it is better that you select a day in your week, prepare all the meals for the week and freeze. Prepare the meal in large batches, so you will not have to worry about cooking and it will be easier for you to maintain your diet plan.
No doubt it will be hard for you to stay motivated but your commitment to the Ketogenic Diet will help you lose all the extra pounds.
Here is how you can maintain your diet through the weeks.
It is just the beginning and you are still getting used to the idea of Ketogenic Diet. Here is how you can manage your diet.
It is better that you keep your breakfast quick, easy and simple to prepare. You can use the leftovers if you want. It is better that you start your day 1 on the weekend so you can prepare a few things that can last you for the working days. It will help you save time and you will enjoy having a healthy breakfast.
It is better that you keep things simple here as well. You can have different types of meat to maintain your level of proteins and assure to include salads in your diet as well. if you want you can add high-fat dressings to your salad. Make sure that you enjoy canned food items like fish and chicken if available. However, fresh meat is a better option because it is healthy.
It is better that you enjoy a combination of green vegetables in your dinner and adds some meat to it if you want. However, assure that you maintain your consistency of high fats.
Remember you are NOT ALLOWED to have any DESSERTS for the first 2 weeks.
In this week your body is used to the idea of Ketogenic Diet and you can take it to the next level. However, it is better that you keep your diet plan simple.
It is better that you change your breakfast a little by adding a keto drink to the diet. T can be a fat-rich smoothie, milkshake or coffee, whatever you prefer. For the drink, you can mix all the ingredients that you want in order to assure that you can get the benefits that you need. Some of the important things you need to consider are.
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For fat loss, you have to consume more medium chain triglycerides that will increase the loss of adipose tissue fats in your belly area.
When you will have more fats it will produce more energy that will last you the entire day. It will even help to increase your metabolic rate that would be beneficial.
The rate of oxidation in your body will increase at this stage that will burn more fats for the production of energy. It means that you will end up with more energy.
If you want to enhance the taste of the drinks that you are planning to have you can add more sweeteners and spices to the drink. There are many flavors like vanilla flavor, stevia and cinnamon that you can add to your drink. If you easily get bored, it would be better that you change the flavors of our drink.
If you are taking a keto drink for the first time, it is better that you take it 1 to 2 hours before you can start working out or your morning routine. Your body will take some time to get used to this high dose of fat. So, it is better that you give your body some time to adjust to this new drink that you are willing to enjoy.
Your lunch will stay simple again to assure that you will not gain weight. Prefer having your proteins in the lunchtime to maintain your muscles. You can add high-fat dressings and green vegetables to your meal as well if you want. Make sure that you maintain the balance between fats and proteins.
Once again, your dinner can be your leftover lunch if you want. You can have more vegetables for dinner to assure that you can maintain your health. If you want you can add more butter to your vegetables. If you have been able to complete your 2nd week, you are on your way towards success.
Things are going to get a little more complicated in this week to assure that you can maintain all the fats that you have lost.
In the 3rd week, you will go full fats for the breakfast. This time you will double the number of fats that you are consuming by doubling the amount of butter, oil or fats that you are adding to your meal. You will have a lot of calories that will keep you full for a long time. Make sure that you keep drinking water to keep your body well hydrated through the process.
As we already said that things are going to get tough, which means you will get no lunch. Remember that you have had a lot of fats in the morning that is enough to help you go through the lunchtime. You might start feeling hungry by 2 pm but it is better that you drink as much water as you can.
There is nothing much that is going to change at your dinner. You can enjoy your fats, vegetables and meat at the dinner. Your dinner time is going to be normal and if you want you can add some bread as a reward for having no lunch.
The good news is you are going to enjoy your dessert this week.
It is the most important and last week of the Ketogenic Diet because after that you can easily maintain your schedule. So, sit tight because you have to be strong.
It will be like you are fasting because you will be on coffee more of your time. However, instead of your regular tea and coffee, it is better that you consider having green tea because it comes with the following benefits.
Polyphenols will work as antioxidants in your body. It will protect your body from fatigue.
Your brain function will improve with green tea because it contains L-theanine and Caffeine that are good for GABA activity. It will control alpha waves, anxiety and dopamine.
It will increase the metabolic rate of your body to help increase fat oxidation by 15%.
Once again you are not going to have any lunch. It is better that you get the source of water because this is all you are going to get. Keep yourself hydrated. You have to drink 4 litres per day.
You can have lots of food and desserts you would like to have. Dinner is going to be the best time for you in the 4th week. It is better that you break your fast with the small meal and after 30 to 45 minutes you can have anything that your heart desires.
Stay committed and enjoy the benefits that come with the Ketogenic Diet. Stay healthy stay fit.
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[learn_more caption=”References”] https://www.dietdoctor.com/low-carb/keto/diet-plan https://www.ruled.me/guide-keto-diet/ https://www.everydayhealth.com/diet-nutrition/ketogenic-diet/comprehensive-ketogenic-diet-food-list-follow/ https://www.shape.com/weight-loss/tips-plans/keto-meal-plan-beginners-high-fat-diet https://www.perfectketo.com/keto-weight-loss-meal-plan/ https://pixabay.com/en/food-fork-knife-table-plate-2803655/ [/learn_more]