Keto Diet for Weight Watchers

Lot of you have been striving hard to get that diet in place for your targeted weight loss. Besides, some of you are also looking for that perfect keto diet to build endurance level. Today, I am going to give some key pointers to be considered while adopting a keto diet. Although, I am not going to focus on specifics of what to eat, I am going to share  guidelines of how you can make keto diet work for you.

1. Keto diet can work only when you have that control & seriousness to implement it. First month of the diet is going to be the hardest.
2. It does not give an overnight result, but it may take days /months. Remember, it’s a lifestyle change.
3. Get a blood test done & take doctor’s opinion to fix up key metric such as weight, waist circumference etc to be reviewed on a regular basis & set up a timeline. You may take a holding period of 6 to 9 months to achieve the desired results & do not give up if things do not work initially.
4. Share it with people & your network. You won’t commit if you are shy of making it public. Tell your family & colleagues at work about it. Let everyone know the realistic target you have decided for yourself. Adopting a diet is much easier than the social stigma which you will be overcoming.
5. Join some keto diet & other related groups on social media such as facebook or google. It is important to have such support to overcome such difficult times.
6. Know the composition of food you eat. It is very important to know nutritional facts of the food you are consuming. Knowing calorie count is useless & should not be considered. Net carb( carb minus fibre) should not exceed 25 grams. You should not aim to achieve a high protein diet, rather focus on having high fat low carb (LCHF-60% fat, 35% carb, 5%-protein) diet. Do not believe on the nutritional facts mentioned on the foods sold. Rather find out the nutritional facts from google.
7. During your initial days of diet, you will starve your body of carb depleting your liver’s glycogen store & rather start burning fat to generate energy. You shall not find it filling to have a carb deficient diet (no rice or roti), but consumption of fat ( greasy food) does the trick. Consuming fat is much easier than you think
8. Keep yourself away from the following which are considered to be primary source of carbs:

• All sugars including natural sugars
• All grains (rice, wheat, maize/corn, oats) and cereal-based products (bread, chapati, roti, idly).
• Lentils
• All fruits. Consume fibre and vitamins elsewhere, without the sugar and carbs.
• Potato, yam, tapioca and sweet potato. Other roots like carrot and beetroot are fine in limited quantity.
• Avoid onion & onion based products as it has about 7% net carb. A medium-sized onion is 100g (so 7g of your 25g quota, one third). An onion and tomato gravy could contain several onions, so one meal could easily get you close to your 25g a day limit.
• Beware of sauces and soups, check the ingredients label.
• Alcohols: Beer is liquid bread. It’s high carb. Avoid Wine too. Distilled spirits (vodka, rum, whiskey, etc) don’t have carbs, but they do invoke a distinct metabolic pathway that takes precedence and inhibits fat burn.
•  Glycogen required 1: 4 ratio of water. As it depletes, so does water stored in the body. So do not feel encouraged if you lose 1 to 2 kgs during the first week. It generally happens when you reduce intake of water.
• Your body generally takes 2 to 3 days to adapt to ketosis. Once it does so, it starts burning fat which is the real fat loss. You may experience headache & nausea(Keto flu) but do not get bogged down by that. This may happen due to carb withdrawal. After first week of Keto flu, you will get adapted to the diet & you will not feel drowsy after the meal. If you have adapted to ketosis, you body will have more tolerance towards carbs. Follow this for 6 to 9 months & you can get in and out of keto within space of hours.

10. So what do you actually consume,

• Non-starchy vegetables, particularly crucifers (cauliflower, broccoli, cabbage, etc)
• Greens (palak/spinach, etc).
• Mushrooms, Brinjals, Pumpkin
• The gourd family (bottle, ridge, bitter, etc).
• Dairy products: butter, ghee, paneer, cheese, hung curd. Full fat milk in limited quantity (milk contains a good mix of carb, fat and cheese, so you could get a carb overdose from it).
• Eggs.
• Any meat or fish, white or red, fatty or lean.
• Lots of water. Your body doesn’t hold excess water via glycogen anymore, so you’ll need to drink a lot more for risk of becoming constipated.

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