Are you a ketogenic diet beginner? Here’s all you need to know and expect from following the keto diet.
The ketogenic diet combines the power of a calorie deficit with the unique benefits of nutritional ketosis to provide individuals who are following this diet an effective way to lose weight and improve on their overall health.
However, most people are overwhelmed when it comes to the ketogenic diet plan. There are also a number of myths around the keto plan that might have individuals confused such as the myth of ‘carbs and insulin are the only reason why we gain weight’ and the common myth of ‘calories do not matter is you are in a ketosis’.
We get it – if you’re new to the keto diet, these myths and false information might cause frustration. That is why we are here to guide you towards the five most important tips for ketogenic diet success.
Know your focus
What should you eat while you are following the keto plan? Why does the keto plan work well for weight loss? Following the right information is key when trying to stick to your keto diet. This might be frustrating because they are a lot of different opinions, especially on the internet. This will make it hard to know the truth.
One thing is for sure. When following any diet, including the keto diet plan, people lose weight because they are eating fewer calories that they are burning out. It does not matter how much you restrict your carb intake or how many grams of fat you eat in a day. The key to burning fat, and in turn losing weight, is by being in a calorie deficit.
What works well in a keto diet for most people is the fact that this diet allows you to eat fewer calories than before without the need to battle against cravings and hunger. This is what makes losing weight sustainable.
The best way to make your diet sustainable is to eat more protein-dense and fibre-rich foods due to them being the most filling and eliminating all calorie-dense processed foods since they are easier to binge on. The keto diet plan follows these two points perfectly which is what makes it so successful.
Consume keto foods and ingredients
Keto foods and ingredients are very low in carbs, but this will only depend on your daily carb limit. It is recommended that you keep your total carb intake below 35g and net carbs below 25g so that you can reap the benefits of ketosis.
You may find that some of your favourite foods, even fruits and vegetables, will put you near your carb limit for the day with simply one serving. However, do not be discouraged. There is plenty of great food to eat while you’re following the ketogenic diet.
Our keto article here will outline what you can and cannot eat while you’re following this diet plan. However, we can also make things even easier for you with our Keto Meal Plan. Packed and ready to go with all the right food, by subscribing to our meal plan, you will not have to worry about getting your food groups messed up. We will take care of that for you, helping you stick to your keto plan.
Change your environment
Your environment can make our break a successful diet plan. It is easier to gain weight or not stick to your diet plan if you are surrounded by foods you cannot eat. Calorie-dense foods will trigger a vicious cycle of overeating and weight gain, and also an increased appetite.
We suggest that you only keep keto-friendly foods in the house since when you get hungry, it will be easier to cheat with foods that you cannot have. Hunger is irrational and does not care about your goals. So, you must learn to plan for the worst.
You can also try to plan your meals ahead of time and this is incredibly convenient with Fortify’s Keto Meal Plan. Having a readily prepared breakfast, two meals and a snack, you will never go hungry. All while eating fresh and nutritious mea
Prepare for keto flu
Altering your diet to a ketogenic one will cause many changes throughout your body that will take time to adapt at first. The first symptom that will occur is a rapid loss of water and minerals such as sodium. This results in flu-like symptoms during the first few days following a keto diet. Here are some symptoms that you might experience:
- Sugar cravings
- Brain fog
- Poor focus and concentration
- Stomach pains
- Muscle soreness
Do not let this discourage you! Most of these symptoms can be cleared up by simply drinking plenty of water and consuming mineral rich foods.
Focus on homemade cooked keto meals
That’s where we come in! Now that you know why the ketogenic diet works and what you can and cannot eat, Fortify Meals can come in to help you achieve your goals. Our Keto Meal Plan is rich in flavour and made up of only the finest ingredients. Cooked by our professional chefs, with the advice of our certified dietitian, the plan is switched up weekly so that you avoid boredom. A low carb diet that is healthy, but most of all, tasty!
Learn more about our Keto Plan here and take a look at this week’s menu!