The keto diet can seem overwhelming for those addicted to carbs and a general misconception surrounding the diet can discourage those who might benefit from the healthy lifestyle. It’s time you stop lending ears to everyone with an opinion and research whether keto is right for YOU. Keto might be just the thing for you if you’re fighting obesity, carb-addiction, diabetes type II, cardiac diseases, epilepsy and other neuronal disorders. Read on to explore the many benefits of a keto lifestyle.
Getting into ketosis isn't rocket science. In fact, it's fairly straight forward and simple:
All you need to transition into a keto diet is education, patience, and fats.
You know what they say about planning...if you fail to plan you plan to fail! That concept definitely applies to transitioning into ketosis.
A transition is fruitful when it is gradual and smooth; it can be troubling when you jump quickly to the processing than pondering over the planning first. A keto transition can take days, weeks, or months depending on your body and the seriousness of your condition (whatever it may be). Before you start emptying your cabinets of carb-loaded food, just hold your horses right there.
In order for keto to be effective, you must plan ahead for a smooth transition. Quick transitions will kick-start your body into ketosis, allowing you to burn fat fast. However, your body may experience symptoms of shock as it no longer has access to carbohydrates as an energy source.
The keto diet can be approached from a few different angles, depending on your lifestyle, desired weight-loss amount, and desired speed of weight-loss. Changing the ratio of macros slightly can help you be successful in your health goals.
Standard Ketogenic Diet
The most popular version is the Standard Ketogenic Diet (SKD) that recommends 5% carbs, 20% protein and 75% fat.
Targeted Ketogenic Diet
The Targeted Ketogenic Diet (TKD) allows the addition of carbs to SKD to more than 5%.
High Protein Ketogenic Diet
The High Protein Ketonic Diet, which is mostly used by athletes or extremely active people, recommends 5% carbs, 35% protein and 60% fat.
Cyclical Ketogenic Diet
The Cyclical Ketogenic Diet (CKD) rotates high carb days with ketogenic days.
The cycle is usually two (2) high carb days followed by five (5) ketogenic days.
Ketone levels in the body (the urine, blood or the breath) are measured to know whether one is in ketosis. The most common methods for measuring ketone levels are using urine testing strips which measures ketone levels in the urine, acetone breath analyzer which measures ketosis levels in the breath, and blood monitor, which measures ketone levels in the blood and is so far the most accurate method for testing ketone levels.
It is recommended to start by consuming approximately 20-30g of carbohydrates per day. This should be the equivalent of about 5-10% of your daily calorie consumption.
As your body adjusts and adapts to a state of ketosis, it is safe to either stay within these carbohydrate amount ranges, or to lower them for increased benefits such as weight loss.
Most ketogenic dieters will eat no more than 5% carbohydrates on a daily basis.
The amount of carbohydrates in grams will vary with each person, depending on their individual body weight and activity level.