What exactly is ketosis? Ketosis is a condition where the human body has elevated levels of ketones, which are closely associated with quick weight loss. When you reach a weight loss plateau it can be tricky to find out which way to go with your next diet steps. If you’re in this situation, the ketogenic diet could be the right choice for you.
The body normally uses the carbohydates we consume to provide us with the energy we need for day-day tasks. When carbohydates aren’t present, however, the body converts its stored fat into ketones, which act as a substitute to glucose and provide us with energy. This process of burning high levels of fat quickly is known as ketosis and is used by many as a head-start to the dieting process.
The ketogenic diet plan summed up:
The knack of this diet is to steer well clear off all large sources of carbs, such as rice, pasta and potatoes. By doing this and consuming a set amount of protein from eggs and meat, you start the ketogenic process.
If you find yourself getting hungry easily, you can safely add high fat foods to your meal, such as extra butter or red meat without the concern of putting on weight. Because of the carb deficit in your diet, you can eat fatty foods without exceeding your set daily calorie intake.
Avoiding carbohydrates for a prolonged period can have adverse effects. For this reason, its advised that you monitor your ketone levels by performing regular urinalysis using ketone strips.
How do I start a ketogenic diet?
This diet is best introduced with a 2 week induction phase. This will give both you and your body the chance to adapt. This phase can be extended until you’re within 10KG of your ideal weight. During this phase, it’s best to avoid caffeinated drinks and alcohol, as they’ll spike your insulin levels and reduce the presence of the ketone bodies. Some dieters report feeling light-headed during this phase resulting in them turning to caffeine as a pick-me-up, but that’s completely normal and is caused by the carb deficit.
As soon as you’re within your 10kg range you can start to gradually increase your daily carb intake until you reach your target weight. Throughout the process, ensure that you’re consuming sufficient levels of water.
What can I eat during this diet?
See on the next page