Maximize Your Keto: Energy, Focus, And Weight Loss

The ketogenic diet, or keto diet, is a low-carb, high-fat diet that offers many health benefits. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where your body becomes incredibly efficient at burning fat for energy.

To get into ketosis, it's important to minimize your carb consumption, increase your intake of healthy fats, and get more exercise. Eating coconut oil is especially helpful as it contains medium-chain triglycerides (MCTs) that are rapidly absorbed and used for energy or converted into ketones.

Keto diets are particularly useful for losing excess body fat without hunger and for improving type 2 diabetes or metabolic syndrome. They can also help reduce the frequency of epileptic seizures in children. However, it's important to note that keto diets can be restrictive and may lead to some side effects, including keto flu, which includes symptoms like nausea, constipation, headaches, and fatigue.

Eat more healthy fats

Eating healthy fats is a core principle of the keto diet. The diet is high-fat, moderate-protein, and very low-carbohydrate. The keto diet involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy.

• Choose healthy unsaturated fats, such as nuts (almonds, walnuts), seeds, avocados, tofu, and olive oil. These foods are high in monounsaturated fat and are linked to improved cholesterol and triglyceride levels.
• Include plenty of natural fats, such as butter and olive oil, in your meals. These foods contain zero grams of carbohydrates and are excellent sources of healthy fats.
• Enjoy fatty fish, such as salmon, sardines, mackerel, and albacore tuna, which are rich in omega-3 fats and have been associated with improved insulin sensitivity.
• Opt for high-fat dairy products like cheese, cream, and Greek yogurt. These foods are high in saturated fat but have not been shown to increase the risk of heart disease. Greek yogurt and cottage cheese are also high in protein and can help promote feelings of fullness.
• Cook with healthy oils like olive oil, coconut oil, and avocado oil. Olive oil, in particular, is high in oleic acid and polyphenol antioxidants, which offer protective benefits for heart health.
• Avocados are a popular choice on the keto diet as they are high in healthy monounsaturated fat and potassium. They also contain only 17 grams of carbohydrates per avocado, with 14 grams of that being fiber.
• Practice moderation when consuming meat and poultry, which are high in fat and very low in carbs. While they can be part of a keto diet, excessive meat consumption has been linked to an increased risk of heart disease, type 2 diabetes, and excess weight.
• Nuts and seeds are excellent sources of healthy polyunsaturated and monounsaturated fats, fiber, and protein. They are also very low in net carbs. Just be mindful of portion sizes, as it's easy to overindulge in these tasty treats.

Consume fewer carbs

Consuming fewer carbs is a key principle of the keto diet. Here are some tips to help you reduce your carb intake:

Understand the basics of keto

The keto diet is a low-carb, high-fat diet that involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy. Generally, this means limiting your carb consumption to around 20-50 grams per day.

Know which foods to avoid

Avoid carb-rich foods such as sugary items (cakes, ice cream, candy), grains and starches (wheat-based products, rice, pasta), fruits (except small portions of berries), beans and legumes (peas, lentils), root vegetables (potatoes, carrots), and alcoholic beverages.

Focus on keto-friendly foods

Base your meals on meat, poultry, fish, eggs, and other protein-rich foods. Include plenty of leafy greens and non-starchy vegetables. Use healthy fats like olive oil, butter, and avocado for flavor and to meet your calorie needs.

Calculate your net carbs

When following a keto diet, it's important to consider the number of "net carbs" in foods. To calculate net carbs, subtract the amount of fiber and half the amount of sugar alcohols from the total number of carbs. Net carbs are the ones that can take you out of ketosis, so be mindful of your intake.

Ease into the diet gradually

If you're new to keto, consider easing into the diet gradually. Start by eliminating one type of high-carb food at a time, such as bread or sugary drinks. This can make the transition more manageable and help you stick to the diet in the long run.

Monitor your health and consult a doctor

The keto diet can be restrictive and may cause side effects in some people. It's important to monitor your health regularly and consult a doctor before making any significant changes to your diet, especially if you have any health concerns or conditions.

Maintain adequate protein intake

Protein is one of the three macronutrients that provide calories to the body. The other two are carbohydrates and fat. Protein is essential for muscle growth and repair, and it also helps with wound healing and injury recovery. It is made up of amino acids, nine of which are essential, meaning they must be obtained through food.

When following a keto diet, it is important to consume adequate amounts of protein. Generally, people following a keto diet need anywhere from 20 to 30 per cent of their calories from protein. This can be calculated as 1.2-2.0 grams of protein per kilogram of body weight. For example, if you weigh 60 kg, you should aim for 72-120 grams of protein per day.

It is important to note that eating too much protein can interfere with ketosis, as excess protein can be converted into glucose. However, this is unlikely to happen unless you are eating a very large amount of protein.

To ensure you are getting enough protein on a keto diet, include a variety of protein-rich foods in your meals. These include:

• Meat: Beef, chicken, pork, fish, shellfish, etc.
• Eggs: Chicken eggs, quail eggs, duck eggs, etc.
• Dairy: Cheese, plain Greek yoghurt, cottage cheese
• Nuts and seeds: Peanuts, hazelnuts, pecans, macadamia nuts, walnuts, chia seeds, flax seeds, etc.
• Protein supplements: Protein powders, protein shakes

It is also important to spread your protein intake evenly throughout the day. This can be challenging if you are following intermittent fasting protocols, so if possible, try to divide your protein intake across your meals.

In addition to the amount of protein, the quality of the protein sources is also important. Animal proteins are considered "complete proteins" because they contain all the essential amino acids. Plant proteins also contain these amino acids but in smaller amounts. Some good keto-friendly animal protein sources include meat, poultry, seafood, eggs, and cheese. For plant-based proteins, tofu, soy-based products, nuts, and seeds are good options.

Overall, maintaining adequate protein intake on a keto diet is crucial for several reasons. It helps with muscle maintenance and growth, wound healing, and injury recovery. It also provides a feeling of fullness, which can aid in weight loss. By including a variety of protein-rich foods in your meals and ensuring you are getting enough protein each day, you can support your body's needs while following a keto diet.

Incorporate intermittent fasting

Intermittent fasting is a great way to complement a keto diet. It is a way of eating that involves cycling between a feeding state and a fasting state. This can be done in several ways, such as skipping meals, eating only one meal a day, or restricting eating to a certain window of time, such as 8 hours a day.

Intermittent fasting is a good complement to keto because it helps to increase the levels of ketones in the body. Ketones are important because they are what your body uses for energy when you are in ketosis. The transition into a fasted state becomes seamless after eating low-carb or ketogenic for a few weeks.

There are many benefits to intermittent fasting. It can help with weight loss, improve blood sugar control and insulin sensitivity, decrease body fat percentage, enhance mental clarity, and simplify your keto meal plan. It can also lead to better overall fitness results and has even been studied for its potential to support the body during times of toxic stress, such as chemotherapy.

However, it is important to note that intermittent fasting is very restrictive and may not be for everyone. It is not recommended for people with certain medical conditions, such as chronic kidney disease or a history of eating disorders, or for those who are pregnant or breastfeeding.

If you are considering intermittent fasting, it is important to consult your healthcare team to determine if it is a good fit for you and to adjust any medications you may be taking. It is also important to stay hydrated and maintain proper mineral balance while fasting.

Some tips for getting started with intermittent fasting include:

• Start with a smaller fasting window, such as 12 hours, and gradually increase it.
• Avoid eating during your fasting window, but you can drink zero-calorie beverages like water, tea, or black coffee.
• Stay hydrated and consider adding electrolytes to avoid the keto flu.
• Plan your meals before your eating window to avoid making last-minute food choices when hungry.
• Break your fast with a micronutrient-rich, low-carb meal filled with healthy fats.

Exercise more

If you're on the keto diet, you may be wondering how to incorporate exercise into your routine. Here are some tips to help you exercise more effectively while following a ketogenic diet:

• Choose the right type of exercise: Low-intensity, steady-state exercises like jogging, cycling, yoga, or LISS (Low-Intensity Steady State) workouts are generally better suited for people on the keto diet. This is because high-intensity exercises that require short bursts of energy, such as weightlifting, sprinting, or HIIT (High-Intensity Interval Training), are powered mainly by carbohydrates. Since the keto diet restricts carbohydrate intake, you may find yourself with less energy for these types of exercises.
• Modify your exercise routine: Depending on your fitness goals, you may need to adjust your workouts. For example, if you're focusing on weight loss, combine weight training with LISS and HIIT exercises. Weight training helps build lean muscle mass, which increases the number of calories and fat burned during aerobic training. LISS exercises, such as running, walking, cycling, or swimming, aim to keep your heart rate in the "fat-burning zone" for an extended period, maximizing calorie burn. HIIT exercises, on the other hand, involve short bursts of intense activity that boost your metabolic rate, leading to increased fat burning even at rest.
• Listen to your body: The first few weeks on the keto diet can be challenging as your body adjusts to using fat as its primary fuel source. It's normal to experience reduced performance and energy levels during this adaptation period. Don't push yourself too hard, and consider taking it easy with your workouts until your body becomes "keto-adapted."
• Set a daily calorie goal: While calorie intake is not the only factor in weight loss, it still plays a crucial role. Use a calorie calculator or fitness device to determine your daily calorie intake and expenditure. If your goal is weight loss, aim for a caloric deficit, and if you're looking to build muscle, opt for a caloric surplus.
• Eat enough protein: Protein is essential for building and repairing muscles. Aim for about 25% of your total calories to come from protein, which is approximately 0.8-1.0 grams per kilogram of body weight. If you're aiming for significant muscle gain, consider consuming up to 1.6 grams of protein per kilogram of body weight.
• Get adequate rest: Allow your body to recover effectively between workouts by taking rest days and getting enough sleep. This helps optimize muscle growth and repair.
• Stay hydrated and maintain electrolyte levels: The keto diet can impact your body's water and mineral balance, so it's crucial to drink plenty of water and maintain electrolyte levels. Consume electrolyte-rich foods like leafy greens and consider adding pink Himalayan sea salt to your meals and water.
• Consider a modified keto diet: If you experience a significant decrease in performance with high-intensity exercises, you may want to try a modified keto diet. The Targeted Ketogenic Diet (TKD) involves consuming a meal with 20-50 grams of net carbs 30-60 minutes before a workout, providing a boost of carbohydrates for energy. The Cyclical Ketogenic Diet (CKD) involves following a low-carb keto diet for most days and having higher-carb, low-fat days once or twice a week to replenish muscle glycogen stores.

Frequently asked questions