The Ketogenic Diet Step by Step: Lose Weight in 30 Days

Although the ketogenic diet has become trendy, it's actually been around for almost a century. It's an effective diet that can be used for a short time to help you lose weight successfully.
The Ketogenic Diet Step by Step: Lose Weight in 30 Days

Last update: 28 September, 2018

The ketogenic diet has always been surrounded by controversy. The truth is that it can be an effective way to lose weight. Make sure to follow it under the supervision of a professional and only for a short period of time. In this article, we’ll tell you what the ketogenic diet is and what foods you should avoid for losing weight without yo-yoing.

What is the ketogenic diet?

Its main feature is that it aims to create a state of ketosis in the body, to promote fat loss. Simply put, you could say that ketosis is similar to fasting, this occurs when the blood has higher than normal levels of ketones.

To reach this state, you have to increase your daily intake of protein and fat, which are this diet’s main nutrients. Also, you’ll have to drastically reduce your intake of sugar and carbohydrates. If you follow this regimen, you’ll be able to see visible results in a month.

man and woman in front of protein

In just a few days, your body will have lost the majority of its sugars and carbs. This will lead it to using stored fat for energy. Reaching this state is great for weight loss, but you should keep in mind that you shouldn’t use this method for a prolonged period. In addition, it’s an effective diet that should only be done at specific times.

Does it work?

When done properly and under medical supervision, the ketogenic diet can be very effective. The number of followers that this diet has is a clear indication that it’s a safe and healthy diet that you can follow without any yo-yo effect.

In any case, remember that for it to work, you first have to get into the state of ketosis. Otherwise, you won’t lose the amount of fat that you could and you won’t have the results that you’d expect.

Another important aspect for making this effective, is to avoid this being a long-term diet. From the very beginning, you should keep in mind that this is a short- or medium- term diet. Even if your results are constant, remember that prolonging it too much can cause the yo-yo effect and side effects such as, tiredness and fatigue. An appropriate length of time to follow this diet is one month.

Also, remember that you need to include exercise, for any diet to be successful. You don’t have to do high-intensity exercise; simply exercise regularly for one hour a day.

ketogenic diet smiling woman holding scale

Foods to avoid

As with any diet, there are foods you have to avoid while on the ketogenic diet. If you’re going to follow it, you should do so correctly. This means avoiding the foods from the following list. Remember, this diet only lasts one month, so be sure to give it your all.

As previously mentioned, the enemies of the ketogenic diet are carbohydrates. As such, you’ll have to avoid the following:

What’s more, remember to avoid unhealthy foods too. This includes pre-cooked and fried foods, candy, and soft drinks.

Despite all of the restrictions, there are many foods that you can eat. Therefore, you can enjoy a varied diet. Fruits, vegetables, meats, and fish are allowed. You can also eat dairy products and seeds without affecting your results.

It’s clear that the ketogenic diet is safe and produces great results. It’s not a miracle diet and it won’t lead to the yo-yo effect. Be sure to remember to only follow it for a month. Finally, avoid the prohibited foods that will prevent you from achieving the state of ketosis.

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The contents of this publication are written for informational purposes. At no time do they facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult your trusted specialist if you have any doubts and seek their approval before beginning any procedure.