Keto diet: How to follow the plan correctly to gain the ‘maximum benefits’ for weight loss

Keto diet: Trainer explains what he typically eats

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The keto diet plan, which is favoured by people across the world, aims to help people lose weight by reducing the amount of carbohydrates they are eating. The plan requires slimmers to eat a low-carb, high-fat diet to draw on all the benefits from the diet.

The reduction in carbohydrates puts the body into a metabolic state called ketosis.

Ketogenic diets can cause significant reductions in blood sugar and insulin levels, according to Healthline.

This, along with the increased ketones, can provide the body with health benefits, including weight loss.

While there are several versions of the diet, the majority requires little carbs to be eaten.

Dr Sarah Brewer, medical nutritionist, said: “Most people would benefit from cutting back on the amount of carbohydrate they eat.

“Research suggests you need to reduce daily carb intake to less than 50g to gain the maximum benefits for weight loss and for glucose control.”

To help track carbohydrate intake, the expert recommends following a food plan.

She said: “Following a food plan that does the calculations for you is the easiest option to do this correctly.”

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For some, following a specially designed meal plan may be the best option.

Natural Ketosis, which is the only keto home delivery service, sends those following the plan carefully calculated keto breakfasts, lunch, dinners and snacks.

With over 50 different meals, including vegan and meat-free options, there is variety to suit most diets.

Hannah Sutter, keto expert, founder of Natural Ketosis and author of ‘Big Fat Lies (why the Government is making you fat)’, shared top tips for those looking to follow the plan.

She said: “Be prepared. Start by making sure you rid yourself of any temptation then stock up your cupboard, fridge and freezer with keto friendly foods.

“The side effects will pass. Some people experience initial side effects of going into ketosis – also dubbed as the ‘keto flu’ – this is completely normal when making a big change to your diet as your body needs time to adapt.

“Symptoms vary from person to person and may include a headache or feeling lethargic but they will pass.

“Most people will start to feel the positive benefits of keto, including feeling more energetic, reduced hunger and better sleep quality, within three to four days.

“Choose an information source. The internet is awash with information and a lot of it is convincing. Overtime keto has developed into different versions designed to deal with different health issues.

“Therefore pick the keto diet that suits your needs and stick to it and follow one set of guidelines to get the best results. 

“Over time your knowledge and confidence will grow, helping you to build the plan which is perfect for you.”

The expert also recommends listening to your body, never letting yourself go hungry and keeping hydrated.

As well as this, checking labels can help to make sure you are eating ketogenic foods.

Hannah said: “Some foods make claims to be keto, low in sugar or no added sugar but in reality the overall make-up of the product is still not keto friendly.

“Never trust the claims, always make sure you read the label and understand what is in your food.

“Look at the overall carb amount per serving of a product to make sure it is low enough to keep you in ketosis. 

“Remember to also look for other names for sugar like dextrose and sucrose and, of course, check for sweeteners.”

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