7 Principles To Follow With Ketogenic Diet: Beginner’s Approach With This Low-Carb Diet Trend

ketogenic diet
7 Principles To Follow With Ketogenic Diet: Beginner’s Approach With This Low-Carb Diet Trend
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In my last article, I have explained about what the ketogenic diet is about, and how it works. For those of you who didn’t read my previous article, I recommend going through it first! Here’s the link below.

As scraping all kinds of information, I also have found some significant policies to keep in mind when first trying on this diet. Yes, this diet clearly tells you to eat many fats rather than carbs. However, there are much more to learn to make a safe progress. I hope this article will help solve your worries or unanswered questions.

That being said, let’s move straight to the main topic, and I would like to suggest seven principles.


Eat Quality Fats

Although you might think the ketogenic diet is to eat a spoonful of butter and fats, this diet aims for being healthy. For example, eating street food like bratwurst with cheese on top might be an appropriate food. However, we never know if this bratwurst would contain any impurities inside. It could contain some wheat to taste better, or even it could be made of food waste. Always try to eat right ingredients and healthy fats.

Speaking of fats, make sure to avoid eating margarine. People often delude themselves by thinking unsaturated fats like Omega-6 would be suitable for the ketogenic diet. This is false! We must use fats as the primary fuel, but unsaturated fats aren’t fast enough to burn down.

Therefore, take some time into consideration when you plan to buy some oils. I don’t recommend to buy oils containing large portions of Omega-3 or Omega-6. Coconut oil or olive oil would be, in this perspective, right ones to purchase. Look at the chart below for your information.

ketogenic diet


You Still Can Eat Carbs

While the amount differs from person to person, 20 grams of carbohydrates per day are allowed to consume. What I mean by eating carbs in this context, is eating potato, wheat, bread or pasta. The reason is that we would want to stay steadily in a ketosis. As explained in my last article, a ketosis is a state when your body uses fats as a primary fuel alternative to carbs. By eating more than 20 grams, you are likely to break the ketosis and turn back to the original status.

It is also surprising to know that vegetables also contain carbohydrates. But, good news! You can eat as much as veggies you want. That’s because these carbs include fibers inside and flush out of the body.

In other words, you can eat limited kinds of fruits such as berries since they also contain fibers. However, make sure to eat only in a small amount. Sugars inside berries would also break your ketosis.

Drink More Water

The beautiful point of the ketogenic diet is that the result comes quickly than the other diet methods. But, the pounds lost for first few weeks are mainly waters. As our body turns into a body that accepts ketones, our bodies become more metabolic. Then, the kidneys would not sustain salinity for a long time, but they rather discharge quickly. Therefore, a significant amount of water and saline will be flushed out through the urine. But it also means that you have to keep consuming water and salt. Thus drinking lots of water as well as salt in the ketogenic diet is very critical.

Speaking of water, it naturally inhibits appetite and helps our body metabolize fat. Recent studies say that reducing water intake increases fat accumulation. In other words, we can reduce the scale of the fat while drinking a lot of water.

What happens when water and salt are not enough:

  • Head gets dizzy when you suddenly get up.
  • You get a headache.
  • You get constipation.
  • Your muscle aches.
  • You feel tired from even a simple exercise.


Sugar Is Also Carb

Of course, intake of sugars would also break your ketosis. If you can’t stand quitting all sweets you enjoyed before, you could find some substitutes. For your information, check out the list here.

  • Stevia
  • Acesulfame – K
  • Aspartame
  • Neotame
  • Saccharin
  • Sucralose
  • Erythritol

When you are ready to make a compromise of sweet taste, try making chocolate cookies with ingredients below:

  • Sugar-free cocoa powder
  • Almond flour
  • Butter
  • Eggs
  • Sweetener you chose from above alternatives


Workouts Are Always Beneficial

Another beautiful point of the ketogenic diet is that it doesn’t necessarily require additional exercises. Many people successfully shed pounds just by complying with eating habits, not going to the gym. However, we have to admit one rule: no one ever keeps their diet plan consistently. We eventually will go back to our past routines.

Our body always try to comply with the homeostasis. This scientific fact implies that when you go back to normal life, your weight would also struggle to turn back. I have written a good explanation about why people always face yo-yo effects after their diet. If you are interested, you can click the link below and read about it.

As a result, I strongly recommend running parallel with exercising. Not only working out gives you little extra boosts in losing weight, but it’ll also grow muscles to hold your lost weight by increasing the metabolic rate.

Zero Coke Is Allowed; Xylitol Isn’t

Many people are curious about whether can they drink diet cokes or not. First, the answer is yes, without considering any other consequences. Zero Coke contains sweeteners other than sugars, which is called, “aspartame.”

However, there are some studies showing that acesulfame and aspartame in Zero Coke are not as much healthier than sugar. There are also studies that these sweeteners can trick the brain into desiring more sugars and raise blood sugar levels. So I wouldn’t say it matters to enjoy diet cokes sometimes if you can limit yourself because diet cokes don’t break a ketosis.

How about xylitol? Xylitol is an alcoholic sugar which our body consumes and breaks down into glucose. Hence you should avoid eating it.

Try Fasting When Hit A Plateau

One common aspect when people go through the ketogenic diet is that they easily get disappointed as time goes by. As I stated above, we lose waters at first stage. And people often delude themselves to think that they have lost fat in short period.

Weight change during the diet is natural. Especially in the ketogenic diet, the role of the kidney accelerates, and the amount of water changes rapidly. As a result, you cannot believe 100% of the scale during this diet.

Hitting a plateau is also a very natural phenomenon because the body recognizes a current state of losing weight as a threat. To confuse our body, the shock-therapy can be one good candidate.

Try intermittent fasting by dividing the day into two sessions for 3 to 5 days. For example, try drinking only water for 20 hours of a first session and consume calories for 4 hours of a second session. This trick will confuse your brain and escape the plateau.


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