Keto diets are becoming increasingly popular in this era of modernisation. However, as inviting as they seem to be, there are many stages to ketogenic meal plans.
Imagine this. If you are given just a recipe, you cannot cook a meal unless you know the preparatory process. Likewise, without finding adequate information on a ketosis diet, a person shouldn’t begin his meal plan.
Therefore, to break it down, here are 8 common questions for beginners like you who are gearing up to try this diet!
8 solved answers regarding keto diets for beginners!
- 1. How long does it take for this diet to work? (Weight-loss)
Depending on your body type and capacities, the ketogenic meal plan can make you lose up to 12 pounds within a month. However, this again differs from person to person.
So, before you go on a weight loss regime, get checked by a dietician and take notes of your body’s nutritive requirements. Depending on that, make yourself a keto meal chart which will help you shed the pounds in no time.
- 2. What is the minimum time taken by a body to reach ketosis?
When the body does not get adequate carbs, studies revealed that they burn down fat instead of glucose. Hence, fat fuels the process of ketosis.
A normal human body can begin this process after 2 days or 7 days. However, certain factors can affect when the body starts the process. They are as follows:
- Height and weight
- Metabolic rate
- Climatic conditions
- The type of keto meal plan chosen
- The level of physical activity
For, the fastest way to lose weight using this diet is exercising on an empty stomach.
Q.3 Will a keto meal plan require you to count calories?
Calories are important at the end of the day, especially if you have plans to shred. So, it is a better option to measure your calorie intake. And, those who are planning to follow the ketogenic meal plan; the best part about it is that it fills you up with proteins and healthy fats.
Hence, you are less likely to succumb to craving, thus, promoting healthy weight loss. However, if you are on an extensive exercise routine, then make sure to eat enough, or you can lose out on muscle mass.
Q.4 When can you know that your keto diet is working?
Well, the easiest way to track if your ketogenic meal plan is taking effect is by using ketostix. This tool can be purchased in any pharmacy. However, the results are not always accurate.
In fact, the most reliable way to find out if your body is undergoing ketosis is using a blood ketone meter. This will record reading in light, medium and high levels, providing accurate readings.
Q.5 What are the side effects of cutting out carbohydrates?
Any diet, if suddenly changed, can affect the body. Thus, while using a ketosis weight loss diet plan, one may suffer from diarrhoea or constipation.
However, this issue fades within a week or two, if enough leafy greens are consumed, and a healthy routine is maintained.
Q.6 Is a low carb diet prescribed for everyone?
Ketogenic meal plans are recommended for those who have a high obesity level or those who are looking to lose weight.
Additionally, this diet is ideal for people undergoing cancer or diabetes treatments. Sugar is the main culprit which fuels the inflammatory cells. The ketogenic recipes are devoid of carbs which break down into glucose and sugar stemming cancer.
Thus, cancer or diabetes patients can benefit from following a ketogenic weight loss regime.
Q.7 Apart from ketosis weight loss, does this diet foster additional benefits?
There are many health benefits of following a ketogenic meal chart. Some are as follows:
- Ketogenic meals increase the presence of High-density Lipoprotein (HDL), which is good cholesterol. This, in turn, reduces the risk of heart diseases.
- High blood pressure is responsible for many diseases like dementia, stroke, etc. Now, research conducted has shown that ketogenic meal plans lead to a reduction in blood pressure which keeps the body healthy.
- This diet, additionally, helps boost metabolism, mood and disposition.
- 8 Is it safe to consume alcohol while following a ketogenic meal chart?
Well, this is a tricky question. While alcohol consumption is a no-no when it comes to dieting, in case of ketogenic diets, it can boost the production of ketones. When liquor is consumed, it produces triglyceride in the body which stimulates ketone production.
However, ingestion of alcohol affects liver metabolism and slows weight loss down. So, if your primary agenda is shredding the pounds, avoid consuming liquor on this diet.
Nevertheless, before concluding, here are 6 successful diet tips for beginners to get assured success!
Reduce the amount of stress. Chronic stress is one of the major reasons a body cannot reach ketosis. Thus, try meditating or doing proper exercise to eliminate excess stress levels.
Consume carbs, but only from veggies. Here are lists of non-starchy vegetables which have good nutrient contents:
To avoid monotonous diets, experiment with various ketogenic recipes like keto strawberry smoothies for breakfast or grass-fed beef steak for lunch. You can look up these delicacies online and plan out your weekly meal chart as you prefer.
To boost your ketogenic diet weight loss routine, exercise at least 3-4 times a week. Or, take a walk for an hour every day to bid adieu to excess weight.
Snack smart! While on a ketosis weight loss diet, cravings are normal. However, in such cases, keep healthy snacks at hand:
- Homemade guacamole
- Beef omelet
- Hard-boiled egg
- Beef jerky
- Flaxseed crackers
- Low-carb sandwich
A body that has carbohydrate deficiency excretes more water. So, drink plenty of fluids and stay hydrated to avoid lethargy and tiredness.
Hence, that’s about it; with these common questions resolved, plan your keto meals in peace and embark on a healthy weight loss regime. However, for safety, consult your dietician and find out your BMR to prepare the correct diet chart! Good Luck!