Wondering how to us a low carb keto diet for weight loss or greater health successfully? Today’s post is going to give you three easy tips to help you reach your goals.
So you took the plunge and decided to go on a low carb keto diet? Let me start off by saying that I believe you have chosen wisely. If you want to read more of why we recommend this lifestyle you can do so here.
Note that mostly likely your first week weigh-in will be encouraging but after several weeks you may see that the scale is not moving as quickly.
You may be wondering if you have hit a true plateau or if your body is simply adjusting to a low carb keto diet? If you are sticking to the rules your body is probably just getting used to this new way of eating. However, a little investigation may be necessary to ensure you are not missing the mark.
Here Are My 3 Proven Tips For Low Carb Keto Success
1. Check Your Carbohydrate Allowance
To get into ketosis, that’s when we change our bodies from being sugar “glucose” burners, to using fat “ketones” for fuel, we need to stay within a 25-30 grams of carbohydrates per day.
Unfortunately, what we find after a coaching session, is that people may be consuming more like 100 -175 grams of carbohydrates a day.
Which is why they may not be losing the weight consistently. Carbs like to hide in our food and we can easily see these levels rise without even realizing.
There are varying ideas of what constitutes as a low carb keto plan. I agree that 100-175 grams of carbs a day is still better than the average American diet of upwards 300 carbohydrates. However, this is not a true low carb keto diet, that range is not quite low enough.
Everyone’s body is different when it comes to getting into ketosis. However, the majority of us will need to stay under 30 carbs a day for maximum results. You will have to do some experimenting to see where your body likes to be for optimal health.
Focus on the foods you can eat and not on what you can’t to make the lifestyle easier.
2. Do You Have A Fat Phobia?
The average person gets most of their calories from carbs, specifically from grains and sugar. When eating low carb you are basically removing carbs as your main energy source. This is why it’s imperative that we replace it with good fats, to avoid stalls and muscle wastage.
The reality is that it takes a complete mind-shift to move from being fearful of dietary fats, to embracing it as fuel. Old midgets can be difficult to break from. Which is why some low carbers make the mistake of trying to eat both low fat and low carb.
Unfortunately, this won’t work. You either stay trying to lose weight on a low fat diet, or move completely to the low carb keto lane. You can’t dabble in both waters and see long-term results.
We Need Healthy Dietary Fats
Do you know that science has now proven that there is no logical reason to fear fat. The key is to have healthy saturated fats from natural sources, and fats that are rich in monounsaturated. That means your omega-3 oils, real butter, coconut and olive oils. This also includes fat that come from animals.
What you want to steer clear from are the man made oils like canola, vegetable oils and the dreaded trans-fats found in processed foods.
According to Dr. Jeff S. Volek a Registered Dietitian and Dr. Stephen D. Phinney a medical doctor, our fat intake should be around 70% of our total calories, if we want a true ketogenic diet. When we consume a greater amount a fat we naturally eat less because we are more satiated. Consuming healthy fats is a key to eliminating cravings on a low carb keto diet.
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3. Monitor Your Protein
Having enough protein is important in our diet, especially when trying to lose weight since it’s a vital building block to gaining muscle.
Yet a common mistake among low-carbers, is to eat way too much of it. Eating low carb is not an excuse to binge on your favorite proteins.
When you consume more than your body actually needs, some of the amino acids in the protein end up turning into glucose, which turns into stored fat. This is exactly what you are trying to avoid.
Don’t Over Consume Protein
Eating too much protein will not allow your body to go into complete ketosis. If you do you risk plateauing or gaining weight when your protein levels are too high. Keep your protein levels within healthy limits by determining how much you actually need based on your activity level.
This means that people who are more physically active have higher protein requirements. Those who are not as active and are more sedentary lifestyle. For an accurate protein count that fits you, consider using a keto-app.
Favorite Low Carb Keto Tip To Keep You On Track
You will reap the benefits of being in ketosis quickly making it much easier to see the results you are hoping for. Exogenous ketones can help reduce your appetite, carb cravings making it easier to say no to food temptations.
Entering into ketosis by drinking exogenous ketones makes the low carb keto lifestyle a viable sustainable option.
We are seeing how this all natural supplement is helping so many of our Fittoserve Group Community achieve their goals.