Starting Keto doesn’t need to be confusing or complicated. In fact, for the most part, ketosis is a natural process that happens to people when they lower their overall body fat percentage. In fact, that is why many to beginners suffer so much from confusion-by-analysis.
What are keto rules anyway? Well, to means “high protein,” but this definition has been expanded to include low carb and low fat foods as well. By eliminating carbs from your diet, you will be eliminating the most common form of sugar, which is stored as fat in your body. You will be able to eat just about anything that you want, as long as it is protein. Many beginning keto diets follow the low carb eating plan popularized by Atkins and other famous dieters.
While there are many low carb diets that are keto rules, the starting point for many people is Atkins. It has been shown to produce sustained weight loss over the first three weeks. However, it is important to remember that sustained weight loss is not the goal. Your goal is rapid weight loss. So, what are the three weeks leading up to rapid weight loss?
The first three weeks of starting a keto diet are the trickiest. First off, you have to make sure you are eating at the right times to support your ketosis. You should never skip breakfast. Skipping breakfast will drastically reduce the amount of fuel you can use for the next three hours, during which time your body is not at optimal metabolism and burning metabolism.
Other than breakfast, you should also eat lots of vegetables and low fat protein sources such as steak or chicken. Protein helps boost your metabolism so it is important to eat several small meals throughout the day. Don’t worry about portion control, as it is also recommended that you keep your portions small enough to avoid adding more carbs to your diet than you need. When creating a new meal plan, try to limit yourself to leafy greens, chicken, lean meats and fish. Even if you are on a keto diet, you should still include potatoes and yams.
Most keto dieters do well on the first week of their diet due to the fact that they are at a stable state of ketosis. This means that your body is at the optimal state to start generating ketones for fast weight loss. Week two and the third week will see to dieters making corrections as they continue to see the benefits of being in ketosis. Week four and beyond are the times when dieters need to increase the amount of carbs that they take in and lower the protein intake because their body has gotten into a steady state of ketosis.