For many people attempting to lose weight, the ketogenic diet offers strong motivation in the form of rapid weight loss. This rapid weight loss is particularly important for dieters who must see results in order to successfully diet. The original ketogenic diet was made popular by Dr. Robert Atkins almost 35 years ago. The diet is not without detractors, who are concerned about the safety of eliminating most carbohydrates. However, according to Every Diet, ketogenic diets have been used to treat epilepsy for years.
Step 1
Discuss with your doctor your intentions of following the ketogenic diet. Gain a thorough understanding of how the diet helps you lose weight. Take notes on possible side effects, and suggestions that you doctor may have.
Step 2
Take an inventory of available foods in your household. With the exception of frozen and canned foods, eliminate foods that may cause temptation. These kinds of foods are high in carbohydrates, such as chips, sweets, breads and all sweetened beverages.
Step 3
Discuss with other members of the household the basics of the diet you will be following. Stock your kitchen with foods that have few, if any, carbohydrates. Gather information on the amount of carbohydrates, in the form of grams, that are found in most foods.
Step 4
Reduce your carbohydrate intake to zero during the first 48 hours, while consuming as much protein and fat as you desire. Drink at least eight glasses of water daily. After 48 to 72 hours, increase carbohydrate intake to 30 g or less. Replace table salt with salt substitute to help prevent fluid retention.
Step 5
Purchase a low carbohydrate cookbook. Keep your diet interesting by following different recipes. Your ability to adhere to a ketogenic diet often depends on not eating the same foods for an extended period of time.
Step 6
Discuss with your doctor the possibility of exercising while following the ketogenic diet. Depending on your general health, it is likely your doctor may suggest a walking exercise program. Brisk walking on a regular basis can increase the amount of fat you burn.
Tips and Warnings
- Constipation can be a problem while following a ketogenic diet. Ask your doctor for sources of fiber that will not interfere with the diet. A side effect of the ketogenic diet can be bad breath, caused by the ketones. Keep a supply of sugar free breath mints on hand to help the problem.
- Under no circumstances should you fail to drink all eight glasses of water daily. Failure to do so could cause kidney problems or water retention.
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