Although not as popular as they were in the ’90s when the Atkins diet was seemingly ubiquitous, low-carb ketogenic diets are still highly regarded in many circles as effective and sustainable weight loss diets. Below are some tips to maximize your success with a ketogenic diet.
1.) Drink tons of water.
While on a ketogenic diet, your body has a hard time retaining the amount of water it needs, so staying well hydrated is absolutely essential. Many experts recommend that men consume a minimum of 3 liters of beverages per day, while the figure for women is 2.2 liters per day. A good indicator of adequate hydration is the color of your urine. If your urine is clear or light yellow in color, you are most likely well hydrated. Take a bottle of water with you wherever you go!
2.) Don’t forget the fat!
Simply put, our bodies need fuel to function. When we limit our carbohydrate intake, especially to levels that induce ketosis, our bodies need an alternative source of fuel. Since protein is not an efficient source of energy, our body turns it into fat. Any fat you eat while in ketosis is used for energy, making it very difficult to store fat while in ketosis. Choose healthy, unsaturated fats as often as possible – foods like avocados, olives, nuts, and seeds are ideal.
3.) Find your carb limit.
All of our bodies are different. Some dieters will need to adhere to a strict low-carb diet that involves consuming less than 20 grams per day of carbohydrates. Other dieters will find that they can comfortably stay in ketosis while consuming 50, 75 or 100 grams of carbohydrates. The only way to know for sure is through trial and error. Buy Ketostix or any brand of ketone urine test strips and find out your carb limit. If you find that you have a little wiggle room, it will be much easier to stick to your diet.
4.) Be smart about the liquor.
One of the best aspects of the ketogenic diet is that you can drink liquor while you’re at it without throwing your weight loss too far off track. You can drink sugar-free spirits like vodka, rum, tequila, gin, whiskey, scotch, cognac, and brandy, along with the occasional low-carb beer. Use low carb mixers and drink plenty of water to stay hydrated, as hangovers are notoriously bad during ketosis. And remember, calories still count, so don’t overdo it. All things in moderation.
5.) Be patient.
While the ketogenic diet is known for rapid weight loss, especially in the early stages of the diet, weight loss is always a slow, slow process. Don’t panic if the scale shows no weight loss or shows slight weight gains for a few days. Your weight varies from day to day (and throughout the day) based on a number of factors. Don’t forget to use metrics like clothing fit or body measurements to see progress beyond what the scale shows.
