Successful Tips for Losing Weight by Following Ketogenic Diet
The ketogenic diet involves eating a diet that is low-carb, high fat, and contains balanced protein. While using the ketogenic diet for losing weight, it is very important to avoid certain foods in order to remain within in an optimal state of ketosis. Here are some quick tips that will help one to follow the ketogenic diet properly.
Foods you should avoid while using ketogenic diet for weight loss:
#1. Hydrogenated and Trans Fats:
One of the great aspects of ketogenic diet is the ability to eat plenty of fats. However there are some bad fats which you should avoid. Foods containing Trans Fats increase can be very damaging to health. Trans fat not only creates harmful free radicals, but trans fats are often created from oils that contain genetically modified seeds. Trans fat increases the risk of heart attack, cancer, reduces HDL cholesterol and increases LDL cholesterol in your blood. Products like cookies, mayonnaise, and margarine should be avoided as it contains Hydrogenated oils. Processed vegetable oils should be avoided. Also avoid commercial salad dressing and if unavoidable, check their carbohydrate content and include in it your carbohydrate counts.
#2. Polyunsaturated (PUFAs) Omega-6 Fats:
Omega-6 fatty acids can cause inflammation in the body when it is consumed in large amounts. It is harmful for body. Seed-based or nut-based oils like Safflower oil, Sesame oil, Soybean oil, Sunflower oil, Canola oil, Peanut oil, Vegetable oil contains high omega-6. It should be avoided.
The main focus of ketogenic diet is the reduction of consuming carbohydrate food. Keeping your carbohydrate intake to less than 20grams to 30 grams (only for those whose metabolic rate is high e.g. athletes) a day will help one to remain in ketosis. Grains and grain products like Barley, Bread crumbs, Bread, Buckwheat, Bulgur, Cakes, Cookies, Corn chips, Cornbread, Cornmeal, Crackers, , Muffins, Oatmeal, Oats, Pancakes, Pasta, Pies, Popcorn, Rice, Rolls, Rye, , Tarts, Waffles, Wheat should be strictly avoided when you are following a ketogenic diet. Avoid consuming tropical fruits including mango, papaya and pineapple as they contain high carbohydrate.
While being in ketogenic diet, the choice for protein is very important. Try not buying processed meat. It is advised to buy grass-fed, organic, humanely raised animals and avoid buying hormone-fed animals. Check the carbohydrate content while buying any processed meat as they sometimes contain sugar.
All kinds of sugar including brown sugar, icing sugar and of course white sugar must be avoided as these are a rich source of glucose. Syrups and fruit juice also contain sugar.
How to maximize your success on ketogenic diet?
#1. Drink plenty of water: Your body undergoes a hard time in ketosis. So it is very important to keep your body properly hydrated. Drink at least 3litres of water every day.
#2. Be smart about alcohol: You can consume alcohol while you are in ketogenic diet. But you have to make sure that you are not putting any weight while consuming it. Alcohols like vodka, rum, tequila, gin, and scotch can be consumed. Bear including the low-carb one should be avoided. Don’t forget, calories still count, so don’t over-drink.
#3. Exercise: in order to lose your weight, only following the ketogenic diet will not going to work. You have to do some workout for 25 minutes/day.
#4. Have proper sleep: no diet is completed without proper sleep. Quality sleeping for 7 to 9 hours is an important aspect of ketogenic diet. Stress can produce negative effects on the body during a ketogenic diet.
By following these tips you can successfully lose weight under Ketogenic diet.