Spokane Weight Loss on Keto Diet for Beginners

 With recent studies suggesting that a ketogenic diet is an effective weight loss tool that may also improve overall health, it’s no wonder that more and more individuals are curious about implementing it.

 The health experts at Spokane Weight Loss in Spokane, WA, have studied the diet and noted its many benefits, including overall health improvements and weight loss. Other reports note that it may be helpful against preventing cancer, diabetes, and even Alzheimer's disease. For those who are curious about implementing the diet in their own lives, Spokane Weight Loss has outlined these key principles for getting started. 


What is a ketogenic diet?

Before discussing how to implement a ketogenic diet, it must first be defined. Put simply, keto entails a diet that focuses on low-carb and high-fat intakes. While it is somewhat similar in nature to other popular low-carb diets such as the Atkins diet, it does have its own distinct differences. 

Ketogenic diets seek to launch a metabolic state in the body which is referred to as ketosis—the term which lends the diet its name. Ketosis is a natural metabolic state which is launched when an individual limits the consumption of carbohydrates and substitutes it with fat. 

Experts theorize that in launching ketosis, the body is able to lose weight more quickly and enter a healthier, more balanced state. For these reasons, keto diets have become popular with many renowned weight loss institutions including Spokane Weight Loss.

Choosing a ketogenic diet

While all ketogenic diets have the same base principles, there are variations. Before moving forward, individuals wishing to switch to a keto diet must first pick a variation that best suits their needs and goals. 

The major types include:
  • Standard ketogenic which generally aims for around 75% of fat and 20% of protein with the small remainder being reserved for carbohydrates
  • Cyclical ketogenic which operates in cycles of high-carb intake and high-fat intake (and is used generally by bodybuilders and athletes)
  • Targeted ketogenic which scales the amount of carbohydrates to the individual’s exercise regimen (and is also used generally by bodybuilders and athletes)
  • High-protein ketogenic which mirrors the standard ketogenic diet but with an increased intake of protein
Generally speaking, standard ketogenic and high-protein ketogenic diets are the best options for the average person who is seeking to lose weight or gain health benefits from altering their diet. 

What not to Eat
 
Because of the keto diet’s reliance on fats and proteins rather than carbs, following a ketogenic diet entails avoiding certain foods and food groups. While moderation and balance is always key, these foods should generally be avoided: 
  • Sugary foods
  • Grains
  • Fruit
  • Root vegetables
  • Sugar-free diet foods
  • Starches
  • Beans and legumes 

In short, anything carb-based should be largely reduced and even eliminated. Because it generally contains grans and high-carb content, alcoholic beverages are also considered off-limits. 

What to consume

Once you’ve cleared your refrigerator of all the off-limit food items, it’s time to focus on crafting a nutritious diet plan consisting of foods you can eat. Generally speaking, your meals should include generous amounts of whole, single-ingredient foods that contain little or no carbs. A few of the most common keto-friendly foods include: 
  • Meat - especially read meat, chicken and turkey
  • Fish - especially when fatty 
  • Dairy products - like butter, cream, and unprocessed cheese
  • Nuts and seeds - such as almonds, Brazil nuts, and chia seeds
  • Vegetables - as long as they are low-carb
Tips and Tricks

One joy of the keto diet in comparison to other dieting alternatives is that it’s incredibly easy to eat out when on it. Most all restaurants have entirely keto meals available. If not, existing menu items can generally be modified quite easily to meet ketogenic standards. 

When eating out while on a keto diet, Spokane Weight Loss suggests scanning the menu for fish dishes and egg-based meals. Though bread is considered off-limits, burgers can still be ordered and eaten with no bun. Extras like avocado, cheese, and bacon are also an option. 

Snacking is also quite easy on a keto diet. A few of the best and most common keto-friendly snacks include: 
  • Canned fatty fish
  • Cheese slices or shreds
  • Nuts and seeds
  • Hardboiled eggs
  • Dark chocolate
  • Full-fat yogurt
Because meat, cheeses, olives, nuts, and boiled eggs are all game, charcuterie boards and other sampling-styled snack dishes are a favorite for those following a keto diet.

How to address potential side effects

For most people, keto is shown to be a safe and effective diet, especially for those seeking to lose weight. That said, Spokane Weight Loss finds it valuable to highlight that there may be some side effects, especially as your body adjusts initially to the changes. 

Any diet change will have an impact on how your body operates and switching to a ketogenic diet is no different. Expecting those potential side effects and knowing ahead of time how to address them can go a long way in simplifying the transition process. 

One side effect many face as they adapt is called “keto flu,” otherwise known as the “carb flu,” which has gained these names through its flu-like symptoms. If you’ve dramatically reduced your carb intake in order to implement a keto diet, you may notice any of the following symptoms: 
  • Nausea
  • Constipation or diarrhea
  • Headaches
  • Irritability
  • Weakness
  • Muscle cramps
  • Dizziness
  • Sugar cravings
  • Stomach pains
Though referred to as the “keto flu,” these side effects are not an indication of a virus and are in no way contagious; they merely occur as a result of your sudden elimination of carbohydrates, which sometimes shocks the body into withdrawal-like symptoms. 

Symptoms may begin around 2-3 days after a keto regimen is implemented, and generally last less than a week. Upping your mineral intake, replacing electrolytes, getting adequate sleep, not restricting your caloric intake, and staying hydrated can all help you keep healthy while your body adjusts to your new keto lifestyle.

Getting started

If you’re wanting to start a ketogenic diet in order to lose weight but you still find the thought of beginning daunting, consulting with a professional can help give you direction and assurance. 

As a part of the services offered at Spokane Weight Loss, clients meet one-on-one with a trained consultant who explains the diet and helps devise a plan to integrate it. Clients also work alongside a trained healthcare professional, who is there to answer any questions that arise along the way. With their help, Spokane Weight Loss’s clients can quickly drop weight and reap the health benefits of switching to a ketogenic diet.
 

 

 
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