What is the Ketogenic Diet?
The ketogenic diet is a low-carbohydrate, high-fat, moderate-protein diet that gives your body the best fuel to burn fat. It is meant to give you the body of a muscle car without the extra weight. A diet that has very little sugar, loads of healthy fats, and plenty of protein, should be your focus for fat loss. However, a diet that is low in carbohydrates could be converted into the ketogenic diet, as it can be considered similar to the keto diet. The difference between the two is that the ketogenic diet has more calories and protein, whereas the keto diet has fewer calories.
How to Start a Ketogenic Diet- Supplements, Hydration, and Planning Ahead
- Adjusting your Macronutrients
- Meal Planning Strategies
- Planning Ahead for Hunger
- Avoid Low Carb Diets With healthy Whole Grains
- Supplements for Filling Gaps in the Diet
- Healthy Eating Before Eating
- Daily Remedies to Replace Starchy Foods
Let's move on to the how-to of the diet.
Adjusting your Macronutrients
While the focus of this site is specifically on the ketogenic diet, this is something you should be doing no matter what you're doing. In the long run, it will make all the difference.
If you're not on any type of diet at the moment ( or trying to come off a diet), Start with this simple practice:
Adjust your carbohydrate intake and limit your fats. If you're going to maintain your diet, skip counting and tracking. Just change your intake to meet your daily calorie intake goals.
While it might seem to be a long process to change your carbs to fats, it won't take long once you're used to it. Make this change to fill in any keto gaps and feel free to make a different plan for lunch or dinner.
Lunch is often a good spot to drop a bit of fat to have something to fill you up until dinner. Most people can eat a small salad for lunch. A great salad can be made of cooked vegetables like spinach, kale, or broccoli. If you're trying to fill in a keto gap, try adding some onions, mushrooms, and a cup of cooked rice, which has a ton of carbs as well. Also, add some hard-boiled eggs or have some mashed potatoes and cheese on the side.
For dinner, you can stick with a hearty salad or try some chicken or fish. I've found the chicken and fish fills you up much longer and is a great meal. A salad can be made up of cooked vegetables like spinach, kale, or broccoli. If you're planning on keeping your carbs low, have a small serving of chicken or fish and a small serving of vegetables.
Meal Planning Strategies
Set a meal plan with your food to find out what works best. Use the keto diet Dashboard and the keto diet guide to help you plan your meals and meal preparation to make sure you have everything you need.
Before I go on, I just want to say that you can absolutely eat any type of diet if you plan it well. There's nothing wrong with a low-carb diet if you're trying to lose weight. No one diet is going to work for everyone.
That's why i do a lot of the planning for myself. With some planning ahead, I can fill in the gaps that my diet may be lacking I'm not saying that you should be planning your meal every day, but if you're doing a keto diet, you have a lot of flexibility to alter your intake to meet the goals you set for yourself.
Check out our meal planning resources. I have plans for the week (weeks) that I'm going to fill in every day of the week. These are the meals that I plan to fill the gaps in.
Don't make any more than a meal at a time. Make sure you fill in your other food, but also remember that your meals are going to be the most flexible. Try to eat something small like a piece of bread or a slice of cheese every once in a while. Also if you need something that's high in carbs, have a couple of eggs or a small plate of pasta.
When planning your meals for the week, make sure you have enough ingredients to make meals that are high in protein and low in carbs. The fewer carbs you have in your diet, the easier it is to fill in any keto gaps that you might have.
Make sure you stick to the plan. With the keto diet, you'll need to be pretty disciplined if you're going to stick to it. Especially, if you're trying to come off of a diet, it's easy to be over-exposed to foods that are high in carbs.
Make sure you stick to the plan. I'm on a low-carb diet and I follow the meal plan as closely as I can. If there are any gaps that I need to fill, I need to fill them so that I can get the amount of fat that I need.
if you need to eat some extra calories, you can eat some carbs. At the end of the day, you need to eat what's healthy for you. If you're eating some of the starchy carbs, it can give you enough energy to keep you going.
Planning Ahead For Hunger
Everyone needs to eat for their body to function the way it needs to. Sometimes, you don't get Hungary for your regular meals. Your body doesn't need to use up as many nutrients for you to eat as you normally would. If you're going to do a keto diet, there are a couple of things to try to prevent that.
Beware that there are some carbs that will actually give you a little bit of energy. it's okay to have a few carbs at the end of your meals. If you're not feeling hungry, try to eat something small like a piece of cheese. If you're hungry, you can have something small like half a banana or a cup of almond butter or something like that.
I would try to fill in any gaps with protein. A few eggs and some chicken or fish is going to fill you up and fill in the gaps in your diet. You can eat a little bit more than that, but try to keep it low and avoid foods that are high in carbs.
Avoid Low Carb Diets With Healthy Whole Grains
I'd try to avoid a low-carb diet with whole grains because they're going to have some healthy ones, but most will be refined.
Look for whole grains that have a few vitamins and minerals in them. If you're going to eat bread or rice, you'll have to add some protein and healthy fats. you won't want to add much sugar or butter to the foods, but you should at least eat something high in healthy fats.
Supplements for Filling Gaps in the Diet
As you go along with this, you'll probably find that there are some gaps that you have that aren't filled by whole foods. For example, I might need some protein or some more healthy fats.
you're going to want to make sure that you're eating enough protein, fats, and healthy fats. You can take a protein supplement like whey protein. You can take a fatty acid supplement or you can just eat fish. Fish is probably the best for filling in that protein gap because you get the healthiest fatty acids from fish.
However, for the whole fat gap, I'm going to have to supplement. you'll want to make sure that you're getting some healthy fats. You can supplement with a little bit of coconut oil or avocado oil. Either one of those will fill that hole fat gap in your diet.
Healthy Eating Before Eating
There are a couple of ways that you can eat healthily. First, eat your healthy fat because it's going to make you feel full. Fat fills you up. You don't need as much sugar to fill you up. You can eat a little bit of cheese if you want. If you have some meat, that will fill you up, but you won't need as much sugar or carbohydrate to fill you up as you normally would.
Instead of eating, you can make a salad with some whole grains and healthy fat. If you have salad, you can eat it with healthy fats. If you're feeling hungry, you can eat a healthy carb or a vegetable. Some vegetables that you can eat are broccoli or tomatoes, Maybe a little bit of salad dressing.
After your meals, you can make a healthy snack to fill in any gaps. That's going to be really important. If you're going to do a keto diet, that's going to be the best way to make sure that you get enough fats in your diet.
After you eat your meal, just make a little bit of protein, maybe a piece of chicken or steak or eggs. That will give you some healthy fats. If you're going to do a keto diet, you want to fill in your gaps by eating a little bit of healthy fat because you have to eat healthy fats so that you fill your whole fat gap in your diet.
Daily Remedes to Replace Starchy Food With Healthy Fats
Some keto experts do say that you can eat some full-fat dairy, but there's a limit to that. When you reach that limit, you're going to have to replace it with something else.
Of course, a lot of people do that. They just put in vegetables or some fruit that they find. I don't know how much dairy you're going to be able to eat on this diet because it depends on what your insulin levels are and what your body is going to be able to handle.
You'll have to experiment with what works for you. The healthy fats that you can replace with are typically fat. That's going to be anything that is good for you. Olive oil is probably a good one to use. Some nuts like almonds, walnuts, or peanuts can also fill in those fat gaps.
In this article, we covered some healthy ways that you can fill your diet with healthy fats to fill in your gaps, but don't forget to try the keto diet to fill in those gaps. In the end, you need to be eating a diet that has healthy fats as one of the main ingredients.
Hopefully, you do fill those gaps, but don't forget to get that daily intake of healthy fats.
As you go along with this, you can do it for a couple of weeks to see how you feel. hopefully, you fill in your gaps, if not, you can do some more experimenting with filling in those gaps. It's just about finding something that you can eat that you can fill in those gaps so that you don't get cravings that aren't healthy.