No diet is ever easy, it requires a person to follow a set of “rules” and give up most of the things we all like to eat. With the keto diet there is at least a trade off. You will need to give up a lot of your carbs, however you don’t have to give up certain, delicious foods that are high in fat. It may sound counter-intuitive to what we’ve been taught but science has shown our bodies respond amazingly to keto dieting. If we’ve sparked your interest, then you need to keep reading. This article contains the top 5 things you should know when keto dieting.
Top 5 Things you should know when Keto Dieting
As we all know there are different types of people who may need slight adjustments due to their personal goals or their individual health. To accommodate those needs there are several different types of keto diets that a person can follow, including but not necessarily limited to:
- High protein – this version is similar to the standard type of keto diet, however it includes a higher percentage of protein. The ratio for this diet is 35% protein, 60% fat and 5% carbs.
- Cyclical – this type of keto diet allows a person to have a reprieve of carbs. That means a person can have a one day break per week that allows for higher levels of carbohydrates. This is by far the most effective method of keto dieting for rapid body fat loss. It’s also the form of keto dieting used in our Genesis Shredding Program.
- Standard – in this typical version a person is only allowed 5% of carbs. The goal is to have a moderate level of proteins, high-fat and very, very low carbs. Typically a person should try to keep 20% of their diet to protein, 75% to fat and only 5% carbohydrates.
- Targeted – this keto diet gives a person a bit more flexibility in terms of consuming more carbohydrates. It allows a person to add carbs based around their workouts.
Foods to avoid when on a keto diet
As with any diet their food you need to avoid in order to get the best results. A person on a keto diet should avoid the following foods, as they contain carbohydrates, which are counter productive to producing ketones:
- starches and grains – pasta, products that are based, cereal and rice
- alcohol – most alcoholic beverages contain high levels of carbohydrates and can take your body out of ketosis
- fruit – pretty much all fruit should be avoided as they contain fructose, which is a carbohydrate
- legumes and beans – chickpeas, lentils, peas and kidney beans
- sugary foods – ice cream, smoothies, fruit juice, soda, cake and candy
Foods to eat when on a keto diet
Although there are many foods you must eliminate, there are also many foods that on a typical diet would also be eliminated. The keto diet gives a person quite a few options including the following list:
- eggs – try to find omega-3 or pasteurized full eggs
- seeds and nuts – flax seeds, pumpkin seeds, almonds, walnuts and Chia seeds
- low-carb vegetables – peppers, tomatoes, most green vegetables and onions
- meat – sausage, bacon, turkey, chicken, steak, ham and pretty much any red meat
- fish – mackerel, tuna, trout and salmon
- cream and butter
- healthy oils – coconut oil, avocado oil and extra-virgin olive oil
Possible side effects of keto dieting
When starting any kind of new diet a person’s body must go through a transformation. As a result some people have some side effects that are usually resolved fairly quickly, once the body adjusts. That process usually takes just a few days.
- Initial decrease in energy – because your body is used to receiving energy boosts from carbohydrates, sugar and caffeine a person may initially feel sluggish. This all changes once your body enters a ketogenic state and begins burning fat for fuel instead of carbohydrates. In fact, most people experience a steady energy stream, rather than the highs and lows that come with eating carbohydrates.
- Increased hunger in the first few days – carbohydrates tend to make a person feel immediately “full” and by eliminating them, a person may initially feel hungry for carbs. However, as the body adjusts to ketosis and you intake more healthy fats, you will actually notice a DECREASE in hunger and will no longer experience being “hangry” (hungy+angry) as we call it.
- Carb fog – this is a term used to describe the feeling people get the first few days when their body is adjusting to having a low carbohydrate intake. Some people report that they feel like their brain is in a “fog.” This is easily combated by ensuring you are ingesting enough healthy fats with your meals, eating enough green vegetables and fiber, and by drinking plenty of water. The goal for water is approximately one gallon spread throughout the day.
- Digestive discomfort – this usually occurs when people on a keto diet don’t eat green vegetables or ingest enough fiber. Eating just proteins and fats and no fiber will lead to constipation. This can be solved by making sure you are drinking plenty of water and eating plenty of green vegetables. The fiber from the vegetables and the water will keep everything “regular.”
Typical benefits of keto dieting
As much as we may not want to admit it, we require gratification as quickly as possible. Luckily, with keto dieting, results are usually seen in the first week. A lot of this is due to the decrease in carbohydrate intake, which carries water weight with it. However, you will still see visible weight loss and a tightening of the skin all around, which is exactly what we are going for aesthetically. The results will continue beyond the first week but will be focused more on body fat loss and muscle building, rather than just water weight. Below is a list of results the typical person will see on a keto diet, fairly quickly:
- Weight loss – because a keto diet causes your body to burn fats for fuel instead of carbohydrates, the weight loss should come not only quickly, but also at a significant and visibly noticeable amount
- Acne – by removing processed foods and eating less sugar a person will have lower levels of specific hormones secreted by the pancreas that help reduce acne (see study here)
- Heart disease – this diet helps a person lower their body fat and level out there blood sugar which can help a person reduce their chances of ending up with heart disease
- More energy – we all know that by cutting out sugars and processed foods our body is able to naturally create more energy
- Improves cholesterol levels (see study here)
- Normalized hunger – no more crashes after eating
- Controls blood sugar and improves diabetes (see study here)
- Increased mental focus (see study here)
So these are the five things you should know when keto dieting.
How do I figure out the amounts of protein, carbs, and fats for a keto diet?
The keto diet is a very specific science. Luckily for you, we’ve created two programs that both automatically calculate your macros (grams of protein, carbs, and fats) per meal for you! Both programs include a full 12-weeks of keto-specific workouts, cardio schedules, nutrition calculator, motivation, and our body composition tracker.
The Genesis Program is our keto diet and workout program for men. The Revolution Program is our keto diet and workout program for women. Click below for more information on each program: