Consuming a well-constructed keto diet with adequate fiber from vegetables, moderate protein, approximately 40 grams of net carbs or less a day, and about 65% of your daily calories coming from healthy fats-as you do on Atkins 20® or Atkins 40®-has shown to be safe and effective. If you’re new to the keto diet, here are a few easy tips to getting your diet plan started. Eating a very low carb diet is important to achieving ketosis, but low carb does not mean no carb. With Atkins 20, net carbs are restricted to 20g or fewer per day for about two weeks to guarantee that ketosis is achieved. After this induction phase, you will gradually add small amounts of net carbs back into your diet while still burning fat. You can easily count the net carbs you are consuming with the Atkins® app or this guide. When limiting your carb intake on a keto diet to 20-40 net grams per day, it is important to eat plenty of foundation vegetables to ensure you’re getting all of your necessary vitamins and minerals, as well as fiber.
Reach for nutrient-dense, non-starchy veggies like kale, broccoli, spinach, asparagus, mushrooms, and peppers. Another bonus: the combination of eating whole foods plus gradually adding net carbs as you maintain ketosis also helps prevent setbacks, hunger pangs, and cravings for processed foods. Bonus tip: Swap in low carb ingredients to make your favorite meals. For example, use zucchini noodles to replace regular noodles in your favorite pasta dish! We know that sometimes this is easier said than done! High levels of the stress hormone cortisol can elevate your blood sugar levels and get in the way of your body’s ability to achieve ketosis. If your job or personal life is currently more stressful than usual, you may want to wait to start a keto diet. You can also help reduce stress by getting lots of sleep, exercising regularly, and trying relaxation techniques like meditation or yoga. Bonus tip: Prioritize sleep by sticking to a set bedtime schedule, and aim for a consistent 7-9 hours of sleep every night.
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Low carb keto diets replace your reduction of carbs with an increase in fat, which typically accounts for at least 60% of your daily calories. Because we’ve been told for so long to avoid fat, most people under eat fat when trying a keto diet. It is important to choose healthy fats from high-quality plant and animal sources, such as olive oil, avocado oil, and coconut oil as well as cheese, eggs, Supraketo Official nuts, and fish. Bonus tip: If you find yourself getting hungry between meals, you may not be consuming enough healthy fats. As with any diet, increasing your activity levels can help you achieve your weight loss goals. Regularly exercising while on the keto diet, however, can also help you achieve ketosis and transition into a low carb, high fat lifestyle more quickly than you would otherwise. That’s because to achieve ketosis, your body needs to get rid of any glucose, Supraketo for Ketosis Supplement and the more often you exercise, the quicker your body uses up its glycogen stores before turning to fat for energy.
Bonus tip: It’s not uncommon to feel a bit sluggish when starting a keto diet. Ease into any new workout regimen, and be sure to include plenty of low intensity exercises as you adapt to your new diet. Water is crucial to supporting your metabolism and regular body functions, and low carb diets like keto have a diuretic effect on the body. Not consuming enough water, especially during the induction phase, can lead to constipation, dizziness, and cravings. In addition to drinking enough water, make sure you’re getting all of your electrolytes by adding some broth to your diet or a little extra salt to your food. Bonus tip: Stay well hydrated and drink a minimum of 6 to 8 glasses of water daily. Drink even more if you have upped your exercise or if it’s a hot day. A keto diet requires eating enough protein to supply the liver with amino acids to make new glucose for the cells and organs, such as your kidneys and your red blood cells, that can’t use ketones or fatty acids as fuel.