Choose a method that works for you.

Everyone has a different goal when they start a ketogenic diet plan. To lose weight, or to get other health benefits that are not related to fitness, it could be that you want to do this. To get into ketosis quickly, you should try the method above for at least a week or two. So, if you don't like how this method changes your life or goals too much, you can always try another method that better fits your needs and goals. Here are four types of keto diets that you can follow, like this one:

Standard: 

The standard ketogenic diet (SCD) method is the most common and the one we mentioned above. People who follow ECD don't eat a lot of carbohydrates (5 percent or 20 net carbs), but they do eat a lot of protein (about 10 percent to 20 percent) and a lot of fat (about 75 percent ).

A high protein ketogenic diet has a more even amount of fat and protein in it than a low protein ketogenic diet. Carbohydrates are still very low (5-10%), but there has been an increase in protein intake (around 30%) and a decrease in fat intake to only 60%. This is good for people who want to get in shape, or even people who want to eat less fat than the standard way.

Adapted:

 The adapted ketogenic diet (ACD) method is ideal for those who lead an active lifestyle or have specific fitness goals they want to achieve. This is a way to eat carbs before you work out so you can do better. So with DCA, you can eat about 25-50 grams of carbohydrates 30 minutes to an hour before your workout, especially simple carbs that are easy to break down and get into your body. That way, even when your carb intake is lower than before, you can keep making progress even though you don't eat as many carbs as you used to.

Cyclical: The cyclical ketogenic diet (CKD) method alternates periods of low-carb eating with periods of high-carb eating. The first few days will be on a low-carb ketogenic diet, and the next two to three days will be on a high-carb diet. This method makes it easier to stay on a low-carb diet because it gives you a few days off. It's very popular with people who work out a lot and want to build muscle, because they burn glucose all the time and use up their glycogen stores, so with DCC, they "load up" on carbs for a few days and then go back into ketosis. Keep in mind that this doesn't mean you can use those two or three days as a cheat day.

Start getting used to fats.

Every method will lead to more fat in your body than before, so no matter what, it doesn't matter which one you use. These changes can be hard for some people, because we are so used to the standard American diet, which is a diet with little fat, a lot of carbs, and a lot of protein. People are also afraid of fat because of the bad reputation it has had over the years because it is linked to heart disease. But recent studies show mixed results about fat and heart health. Some studies say that replacing saturated fat with polyunsaturated fat and avoiding unhealthy trans fat is important in reducing the risk of heart disease. Other studies say that total fat and its types are not linked to heart disease. 

  1. People who follow the keto diet, on the other hand, have been shown to cut down on heart disease risk factors. This includes improving HDL cholesterol levels and blood pressure, triglycerides, and LDL cholesterol.
  2. This shows that fat isn't always bad. It all comes down to the quality of the food you eat. If you're eating a lot of processed foods, which have a lot of carbohydrates in them, then there's a chance that your health could get worse.

So let go of the idea that fat is bad and start slowly adding healthy fats to your diet. Healthy cooking oils, like coconut oil, avocado oil, olive oil, or even ghee, are a good place to start. Also, think about picking fattier meats over lean meats. Skinless chicken breasts are usually part of a low-carb diet, but if you want to get more fat, you might want to change things up a little and get chicken thighs, because they have more fat. You should also eat salmon, halibut, cod, and other types of fatty fish in your food. Nuts, cheese, yoghurt, nut butter, and other foods with a lot of fat could also be good snacks.

you have to start to get rid of carbohydrates a little at a time so that more fats come in. What about having a mixed green salad instead of potatoes? You could put an egg in the middle, avocados in the middle and some olive oil and lemon juice on top. Making small changes over time and learning how to improve your relationship with fat will help you adapt to keto.

Keep a record of your macros.

It's very important to keep track of macronutrients if you want to lose weight or build muscle. It's even more important on the keto diet. For health reasons or not, you should figure out your macros and keep track of them. This way, you can make sure you're getting enough important nutrients, not just carbs. On the keto diet, tracking your macros is better than tracking calories, even though calories are important.

It's the first thing you need to do. You need to figure out your macros. A keto macro calculator can make it easier to figure out which macros work best for you. To help you keep track of what you eat, download a food-tracking app like MyFitnessPal for CarbManager. These apps are designed for keto and low-carb diets and can help you keep track of your meals.