Ketogenic Diet Step by Step: lose weight in 30 days

Know the steps you must follow for a ketogenic diet and to lose weight in just one month. Willpower and planning will be essential.
Ketogenic Diet Step by Step: lose weight in 30 days

Last update: 14 December, 2018

Also simply known as “keto”, the ketogenic diet has become one of the most followed diets in recent years due to its multiple benefits. Above all, it allows you to lose weight fast, without any “miracle” or “magic” treatment. Get to know the ketogenic diet step by step in this article!

What is the ketogenic diet?

As a first measure, it’s essential to know what the ketogenic diet is all about. It’s a type of diet in which you reduce your intake of carbohydrates and increase your intake of healthy proteins and fats.

This way your body achieves the “ketosis state“, through which, instead of burning glucose, your metabolism uses up your fat reservoirs as an energy source. You can also achieve this by periods of prolonged fasting. However, keto prevents you from becoming hungry.

Woman measuring her waist

Although it’s a very strict diet and, you can even say restrictive diet, the truth is that its results are more than interesting. You can begin to notice effective weight loss after 15 days of following this diet.

How to follow the ketogenic diet?

We recommend that you follow the ketogenic diet for short periods of time because when your body maintains a prolonged state of ketosis, it can suffer from coronary or renal diseases and diabetes.

People who want to lose a few extra pounds can follow this diet for a month, then follow it less strictly. The most important thing is that this type of diet can be healthier because carbohydrates and trans fats cause most of the health problems that we are familiar with.

Since you eat larger amounts of protein, satiety lasts longer. We can emphasize that weight loss is significant from the earliest stages, and it helps to reduce blood cholesterol levels.

As an inconvenience, keep in mind that while you’re on the ketogenic diet, you may lack vitamins and minerals. You may also suffer from constipation, mood swings or bad breath and a lack of strength to lift heavy things.

Ketogenic diet step by step

If you aren’t sure about following a ketogenic diet, you can do it for a month and divide it into three stages (10 days each). The percentages of nutrients that you should incorporate are: 50 percent healthy fats, 40 percent protein, and 10 percent simple carbohydrates (fruits and vegetables).

Phase 1

This one is the most difficult, because the changes are radical: you’ll eat the complete opposite of what you usually eat. It’s common to feel tired and have headaches. To counter these side effects, drink plenty of water. At this stage, you can eat meats, sausages, cheese, yogurt, nuts, green vegetables, coffee, and tea. Milk, fruits, flour, sugar, alcohol, and sauces are not allowed.

Phase 2

During this stage, you can add some raw vegetables and fruits, although always within the permitted percentages. You’ll probably want to eat sweet things but do refrain from this temptation. You can add 16-hour fasts every day, with 8 hours of free intake.

Person washing vegetables

Phase 3

By now, you should already start to see results and changes in your body. You’ll also be in a better mood and have more energy and vitality. You can add sugar-free desserts and whole pasta. If you feel up to it, add a few days of 16/8 fasting.

When the 30-day plan of the ketogenic diet ends, you’ll have to gradually return to a more varied diet; but always trying to reduce your carbohydrate intake. Also choose healthy fats, exercise and drink lots of water.

The best part is that besides losing weight, you’ll have an improved diet and eliminated ingredients that aren’t good for your health. Now that you’ve been working so hard for a month, don’t lose the results! Enjoy a healthier diet and this way, you won’t gain weight ever again!

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.