Ketogenic diets recommend that you drastically reduce your intake of carbohydrates and increase the intake of fats. In normal diets, it is the carbohydrates that are burned first for energy,and it is only when they have been used up, that the system then starts burning protein and fats.
A ketogenic diet can be effective in losing weight due to the fat reduction in the body, and can also go some way to reduce your risk from other diseases. These diets have been as effective as low fat diets, which is another way of reducing fat and losing weight. The best ketogenic diets are those that are filling and do not need you to count calories as you would do in most diet plans. Loss of weight can be anywhere between 2 to 10 pounds per week for a properly followed ketogenic diet. So, how then do you start?
Start with a beginners keto diet plan and work your way gradually to the more effective ones. The most studied of these diets are the standard diet that has only 10% carbs, 20% protein, and 70 % fat, and the high protein ketogenic diet where the ratios are 5, 35 ,and 60. There are certain diet plans like the targeted ketogenic diets that allow you to add carbs before or after workout. Cyclical diets allow you to two cheat days in a week when you can consume more carbs, after you have followed the keto diet for 5 days. These two diets are designed more or athletes and bodybuilders.
Before you start on a keto diet, it is important to know the suggested food substitutes and options. Avoid the use of all hydrogenated cooking oils, and use coconut oil, butter, ghee and other lards and fats. All meat and fish can be used in a ketogenic diet, so make sure that you choose the ones that you like when you are making your diet plan. Use meat with the fatty cuts in place and not lean meat. If you are going for cold cuts, make sure that there are no sugar in their ingredients and meat content is over 80%. There is no restriction on the vegetables that you an eat in a keto diet, so go in for a variety of them, sticking to things you like, and have no aversion or allergies to, and have them make up a good part of your diet. Alcohol must be avoided.
Decide on your beginners keto diet plan for the week with ingredients that you like to eat and see that you stick to the percentages of carbs, protein and fat. You will b surprised at how fast you can lose weight.
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