How To Start A Ketogenic Diet To Lose Weight

A ketogenic diet (also known as “nutritional ketosis”) is a diet that is low in carbohydrates, with an adequate amount of protein, and high in fat. On a ketogenic diet, your brain uses ketones (a byproduct of your metabolism burning fat) for energy, instead of glucose.[1] X Research Source Since people can burn glucose or ketones for energy, this switch can be made, but there is some controversy surrounding ketogenic diets regarding their effectiveness and health benefits.[2] X Research Source Ketosis keeps your body in a “fasting” or starvation metabolism, and therefore promotes weight loss by burning fat stores. Switching to a ketogenic diet can be difficult at first, but you should start to see results after a few weeks.

Start a ketogenic diet

Cómo empezar una dieta cetogénica para bajar de peso

Talk to your doctor. The ketogenic diet is based on medical and nutritional facts, but there is no universal opinion in the medical community that the diet is effective for weight loss. Your personal doctor will be able to recommend if the diet is right for you on a personal level.

Some sources consider the ketogenic diet an effective way to counteract the symptoms of certain diseases (such as epilepsy), rather than a diet to lose weight.

If you are pregnant or have diabetes, talk to your doctor so they can monitor and adjust your medications while you follow this diet.

If you have type 1 diabetes, consult with a nutrition-trained doctor before beginning this diet.

Cómo empezar una dieta cetogénica para bajar de peso

Recognize the possible risks of a ketogenic diet. Following a ketogenic diet (and putting your body into ketosis in general) poses risks for anyone with heart or kidney problems. If you are at risk of heart or kidney disease, avoid ketogenic diets.

A ketogenic diet provides moderate amounts of protein and copious amounts of fat.

A ketogenic diet will also put a strain on the kidneys. Protein-rich foods increase the amount of calcium in your urine. In turn, this can strain the kidneys and lead to the development of kidney stones.

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Cómo empezar una dieta cetogénica para bajar de peso

Start with a general low-carb diet (such as the Atkins diet) to gradually move into nutritional ketosis. The Atkins diet is high in fat and protein, low in carbohydrates, and causes the body to burn ketones for energy. The Atkins diet is a decent “middle ground” between a typical diet (usually high in carbohydrates) and a low-protein ketogenic diet.

This step is optional, but it could ease the transition period to the ketogenic diet.

Cómo empezar una dieta cetogénica para bajar de peso

Calculate your “macronutrients ”. Macronutrients are nutrients your body needs in large amounts, and they provide energy in the form of calories. If you calculate your intake of macronutrients, this will allow you to note your current levels of fat intake. With this information, you will be able to choose how to reduce your carbohydrate and protein intake and increase your fat intake.

There are three types of macronutrients: fats, proteins and carbohydrates. Fats provide more calories per gram than protein or carbohydrates.

There are many macronutrient calculators available on the internet. You will need to enter your height, weight, daily exercise and dietary information.

modify your diet

Cómo empezar una dieta cetogénica para bajar de peso

Consume up to 20 to 30 g of carbohydrates daily. If you determine (using a macronutrient calculator) that you currently consume more than 30g of carbohydrates daily, look for ways to reduce your intake. It’s vital that you avoid carbohydrates on a ketogenic diet, as these are easily converted to glucose, preventing your body from burning ketones for energy.

You should only get about 5-10% of your daily calories from carbohydrates, consuming about 20-30g per day.

Focus on getting carbohydrates only from salads and non-starchy vegetables.

Avoid foods high in carbohydrates, such as pasta and bread.

Cómo empezar una dieta cetogénica para bajar de peso

Consume 2 to 8 oz (60 to 230 g) of protein several times a day. Protein is a necessary part of your diet, and without it, you will have very little energy. You might also feel hungrier or develop food cravings throughout the day. However, too much protein will reduce the effects of a ketogenic diet on weight loss.

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You should get about 25-30% of your daily calories from protein.

The amount of protein you consume will vary depending on how much you require. This is usually related to your lifestyle, regardless of whether you are active or sedentary.

Cómo empezar una dieta cetogénica para bajar de peso

Consume fat with all your meals. Fats are the mainstay of the ketogenic diet, which will encourage your body to burn fatty ketones for energy. In general, calories from fat should make up 80-90% of your meals. However, you cannot consume unlimited fat on this diet; calories can contribute and cause you to gain weight. Here are some fatty foods:

organic and lard

coconut oil

fatty cuts of meat from organic grass-fed animals

egg yolks and sour cream with their total fat

homemade mayonnaise

whipped cream and cream cheese

avocados and bacon

nuts and nut butters

Cómo empezar una dieta cetogénica para bajar de peso

Don’t stress too much about calories. Unlike many other weight loss diets, you don’t need to keep track of the number of calories in the foods you eat while following a ketogenic diet. Since this diet reduces food cravings throughout the day, you may be less motivated to consume excess calories.

If you want to track your calories, use the following guidelines as a guide (assuming you’ll be consuming around 1,500 calories a day):

1050 calories from fat

300 calories from protein

150 calories from carbohydrates

Cómo empezar una dieta cetogénica para bajar de peso

Keep hydrated. Once your body enters ketosis, your kidneys will begin to release the excess water that your body has been holding onto. This retained water is a consequence of a diet rich in carbohydrates, and once you reduce their consumption, water retention will also decrease.

As a consequence, you may need to increase your daily water intake to avoid dehydration.

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Headaches and muscle cramps are a sign of dehydration. You may also need to increase your mineral intake, especially salt and magnesium, as these are often lost when the body gets rid of retained water.

lose weight on your diet

Cómo empezar una dieta cetogénica para bajar de peso

Use a ketone meter to determine if you are in ketosis. A ketone meter will measure a small sample of your blood, calculate your blood sugar level, and tell you if your body is in ketosis.

Certain meters will test urine instead of blood; however, measuring your blood is more accurate than measuring your urine.

Ketone meters are usually sold in drugstores and also online.

If you are in ketosis, your body will burn its fat stores and you will start to notice weight loss.

Cómo empezar una dieta cetogénica para bajar de peso

Identify the symptoms of ketosis. Within three to seven days of starting the diet, you may notice symptoms such as strong-smelling breath or urine, mild nausea, high energy and mental clarity, fatigue, or decreased appetite and lack of cravings.

If these symptoms last more than a week or increase in severity, you’ll need to see your doctor. Severe nausea can lead to vomiting and dehydration, which are unhealthy if they continue for several days.

Many of these symptoms will go away once you adapt to the ketogenic diet.

You can do this symptom screening instead of getting tested if you’re short on money or don’t want to test your blood or urine.

Cómo empezar una dieta cetogénica para bajar de peso

Notice that your health has improved (after a few weeks). This should also be accompanied by weight loss, and any bloating or swelling you’ve had before will be much improved.

Ketogenic recipes are available online. Browse the internet to find various pages with keto recipes.

Look on Pinterest (or similar apps) to find good keto recipes.

Common recipes include high-fat desserts, low-carb sandwiches, and light foods like avocado and salmon.

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