Good afternoon, I have been interested in diet for a long time, now I decided to start. I am 44 weight 66 height 160, moderate activity. I can't figure out what to choose.
And if I understand correctly the products need to be weighed?
I can have no more than 1,300 calories a day. Help to understand and define the program
Hello, start with the standard keto diet)
- In the first days or even a week, do not count calories, just limit carbohydrates to about 20-30 grams per day. At first, you will want sugar and everything related to it, because you are used to the old diet and lifestyle. Just eat more meat and vegetables - you have to break the addiction.
- If you are hungry, then eat! Fat bombs come in very handy here. As soon as you feel the cravings for carbohydrates, snack on this bomb.
- Use a calculator to count all macros (proteins, fats, carbohydrates) - this is especially useful after your addictions decrease / disappear / you adapt to fat. You also need a good electronic kitchen scale for counting.
- Eat excess fat actively) As I said, you will want carbs / sugars because they are addictive. Try to add butter, MCT butter, fatty bacon, etc. everywhere. You can also drink keto coffee for breakfast.
- At first, your body will lose a lot of water, so try to drink more and replenish electrolytes - potassium, magnesium and sodium.
- Be sure to check out our guide to the keto flu that can hit you in the first few days / weeks.
- Also here are quick tips on how to achieve ketosis (but this, of course, not on the first day):
1. Limit your carbohydrates. Most people tend to focus only on net carbs. If you want great results, limit them. Try to stay below 20 grams of net carbs and below 35 grams of carbs per day.
2. Limit your protein intake. Many people come to keto from the Atkins diet and do not limit their protein. Too much protein can lead to lower levels of ketosis. Ideal for weight loss - between 0.6 g and 0.8 g protein per pound of lean body mass.
3. Stop worrying about fat. During a ketogenic diet, fat is the main source of energy - so make sure you are feeding your body enough. By being on a keto diet, you do not lose weight due to hunger.
4. Drink water. Try drinking about 3.8 liters of water a day. It helps not only to regulate many vital functions of the body, but also to control the level of hunger.
5. Stop snacking. Weight loss tends to improve when you have fewer insulin spikes throughout the day. Unnecessary snacks can stop or slow down your weight loss.
6. Start fasting. It can be a great tool for raising ketone levels all day long.
7. Add exercise. Exercise is known to be healthy. If you want to make the most of your ketogenic diet, consider adding 20-30 minutes of exercise per day. Even a short walk can help regulate weight loss and blood sugar levels.
Note: Always be vigilant and make sure you check the ingredients on the labels. You will often find hidden carbs in foods that seem good during keto.
