Although far from as popular as they were in the 90s, while the Atkins diet was seemingly ubiquitous, low-carbohydrate diets are still widely regarded by many as maintainable and effective diets. Below are some tips to maximize your success with a ketogenic diet.
Drink tons of water.
During a ketogenic diet, your body is struggling to retain as much water as it needs, so it is essential to stay well hydrated. Many experts recommend that men consume at least 3 liters of water a day, compared with 2.2 liters a day for women. The color of your urine is a good indicator of good hydration. If your urine is clear or light yellow, you are probably well hydrated. Keep a bottle of water with you wherever you go!
In simple terms, our bodies need fuel to work. When we limit our carbohydrate intake, especially at levels that induce ketosis, our body needs an alternative fuel source. Proteins are not an efficient source of energy, our body turns to fat. Any fat you eat during ketosis is used as a source of energy, which makes it very difficult to maintain fat during ketosis.( You can even at McDonald's. ) Choose healthy and unsaturated fats as often as possible: foods such as avocados, olives, nuts and seeds are ideal.
Find your carbohydrate limit.
All our bodies are different. Some dieters will need to adhere to a strict, low carb diet, which involves consuming less than 20 grams of carbohydrate a day. Other dieters will find that they can comfortably stay in ketosis while consuming 50, 75 or 100 grams of carbohydrates. The only way to know for sure is trial and error. Buy Ketostix or any brand of ketone urine test strips and find out your carb limit. If you find that you have a little room for maneuver, it will make it easier for you to stick to your diet.
Be smart about alcohol.
One of the benefits of the ketogenic diet is that you can drink alcohol and still lose weight. You can drink unsweetened liquors such as gin, whiskey, scotch, and cognac, as well as occasional low-carb beer. Use low-carb mixers and drink plenty of water to stay hydrated, as hangovers are notoriously bad in cases of ketosis. And remember, calories always count, so do not worry. All things in moderation.
Be patient.
Although the ketogenic diet is known for rapid weight loss, especially early in the diet, weight loss is still a slow and time consuming process. Do not panic if the scale does not show weight loss or slight increases in weight for a few days. Your weight varies from day to day (and throughout the day) depending on a number of factors. Do not forget to use metrics such as taking your measurements to see the progress made beyond what the scale shows.
Important: Please Note I can not stress enough the importance of three things while being on a Ketogenic diet
Please DO NOT mess with the ratio of fats-proteins and carbs
please DO take a ketogenic supplement which is BHB and NON GMO
Keep on checking if you are on ketosis .You can easily do it at home with Ketone Test Strips
