If you’re looking for a way to lose weight, improve your health, and increase your energy levels, the ketogenic diet may be just what you need. This low-carb, high-fat diet has become increasingly popular in recent years as more and more people discover its benefits. However, starting a new diet can be overwhelming, especially when there are so many different approaches to choose from. In this post, we’ll take a look at the two step keto approach to starting the ketogenic diet, which is a simple and effective way to get started on your journey to better health.
What is the Ketogenic Diet?
The ketogenic diet, or keto for short, is a high-fat, low-carb eating plan that puts your body into a state of ketosis. When you eat a low-carb diet, your body switches from using glucose (sugar) as its primary source of fuel to using ketones, which are produced from the breakdown of fats in the liver. This shift in metabolism can lead to a variety of health benefits, including weight loss, increased energy levels, and improved mental clarity.
Two Step Keto: The Basics
The two step keto approach is a simple and effective way to get started on the ketogenic diet. Here’s how it works:
Step One: Cut Carbs
The first step in the two step keto approach is to cut carbs from your diet. This means eliminating all foods that are high in carbohydrates, including sugar, bread, pasta, rice, and potatoes. Instead, you’ll be eating foods that are high in fat and protein, such as meat, eggs, cheese, nuts, and seeds.
|High-Carb Foods to Avoid||Low-Carb Foods to Enjoy|
|Sugar||Stevia, erythritol, monk fruit|
|Bread||Almond flour bread, coconut flour bread, cloud bread|
|Pasta||Zucchini noodles, spaghetti squash, shirataki noodles|
|Rice||Cauliflower rice, broccoli rice|
|Potatoes||Turnips, parsnips, rutabaga|
It’s important to note that not all low-carb foods are created equal. You’ll want to focus on eating whole, nutrient-dense foods that are high in healthy fats and protein. This means avoiding processed and packaged foods, which are often high in unhealthy fats and additives.
Step Two: Enter Ketosis
Once you’ve cut carbs from your diet, your body will begin to produce ketones as it shifts into ketosis. This process can take anywhere from a few days to a few weeks, depending on your individual metabolism. In order to enter ketosis, you’ll need to keep your carb intake low and your fat intake high. A good starting point is to aim for a macronutrient ratio of 75% fat, 20% protein, and 5% carbs.
Tips for Success
Starting a new diet can be challenging, but there are a few tips that can help make the transition to the ketogenic diet easier:
1. Plan Ahead
One of the keys to success on the ketogenic diet is planning ahead. This means taking the time to plan your meals and snacks in advance, so you always have something healthy to eat when hunger strikes.
2. Focus on Whole Foods
As mentioned earlier, it’s important to focus on eating whole, nutrient-dense foods on the ketogenic diet. This means avoiding processed and packaged foods as much as possible.
3. Drink Plenty of Water
Drinking plenty of water is important on any diet, but it’s especially important on the ketogenic diet. This is because your body will be producing more ketones, which can lead to dehydration if you’re not careful. Aim for at least 8 glasses of water per day, and more if you’re exercising or sweating heavily.
4. Don’t Skimp on Salt
When you cut carbs from your diet, you’ll also be reducing your sodium intake. This can lead to a condition known as the “keto flu,” which can cause headaches, fatigue, and other unpleasant symptoms. To avoid the keto flu, it’s important to make sure you’re getting enough sodium in your diet. This can be done by adding salt to your food or drinking bone broth, which is high in sodium and other important nutrients.
The two step keto approach is a simple and effective way to get started on the ketogenic diet. By cutting carbs from your diet and focusing on whole, nutrient-dense foods, you can improve your health, increase your energy levels, and achieve your weight loss goals. Remember to plan ahead, drink plenty of water, and don’t skimp on salt to make the transition to the ketogenic diet as smooth as possible.