Are you looking to lose weight on a keto diet? If so, you're in luck! This high-fat, low-carbohydrate diet is a great way to burn fat and lose weight. But it's not for everyone. Here are some tips for following a keto diet and safely losing weight.
Ways to Lose Weight on a Keto Diet
There are several ways to make the ketogenic diet more effective for weight loss.
Avoid Eating Too Much
First, it's important to realize that eating too much protein can prevent ketosis. Keep daily protein intake to about 20-30% of your daily calorie needs to stay in this metabolic state.
Supplement with MCT
You should also consider supplementing with MCT oil, as it may help to speed up weight loss and stabilize moods. Intermittent fasting is another way to increase weight loss on a ketogenic diet.
Have You Talked to a Professional?
Before starting a keto diet, make sure you talk to your doctor or follow the advice of a registered dietitian to discuss your options and ensure this is an appropriate way for you to eat.
If you've been eating a standard American diet up until this point, your body may need time to adapt to using fat as its primary fuel source. Certain medications may also need to be adjusted or monitored during this time, so make sure you are aware of any interactions that may occur.
Though the ketogenic diet is safe for healthy adults, it's not right for everyone. Those with kidney diseases should avoid following a keto diet since it can cause further damage to the kidneys. If you have diabetes, monitoring your blood sugar levels and adjusting your medication will be key to following this way of eating safely. Finally, pregnant women should not follow the keto diet unless directed by their physician.
How To Follow A Keto Meal Plan
If you want to follow a targeted ketogenic meal plan, you'll need to stick to the macronutrient ratios associated with it. To cut weight on a keto diet, there are some things you need to keep in mind.
Observe Carbohydrates Intake
First, you'll want to know how many carbohydrates your body can handle so that you don't have any issues with nutrient deficiencies or lack of energy. Consuming roughly 20-50 grams of net carbs daily is recommended for most adults. The fewer carbs you consume, the faster your body will enter ketosis.
Monitor Protein Intake
You'll also need to monitor how much protein you eat since too much can prevent ketosis. Finally, make sure you stay hydrated and get enough electrolytes in your diet.
Benefits of a Keto Meal Plan
Losing weight, eating foods high in fat and moderate protein, managing blood sugar levels, and reducing the risk for chronic disease are just some of the benefits of following a well-formulated ketogenic diet. Research suggests there may be many more health benefits to this diet. Get started today with ready-to-eat meals from your local Refection Foods. Delivery every Sunday.