Add I Tried the Ketogenic Diet for 30 Days to Lose Weight-Here's what Happened

I Tried the Ketogenic Diet for 30 Days to Lose Weight-Here%27s what Happened.-.md

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+<br>Read what this food editor's experience was, including how much weight she lost and her takeaways from one month on this high-fat, low-carb diet. As a rule, I shy away from extreme diets or eating regimens. Atkins? Never heard of them. Whole30 diet? Wholly not going to bother with it. The Paleo plan? Some things are better left in the history books. But the simplicity of the ketogenic diet plan-keto for short-appealed to me. And because I wanted to lose some weight before a wedding I was attending, I decided to give it a try. Find out what happened when I decided to limit carbs for 30 days, including how I did it, my successes,  [Supraketo.org](https://rpcx-ui.peaksscrm.com/kristie48y6344) my challenges, the results and  [Supraketo](http://www4.tecnologiadigital.com.mx/2020/04/22/hello-world/) my lifelong takeaways about keto weight loss. I knew I would need a strategy if I was going to make this work. I started the keto diet about one month before the wedding, aiming to lose 10 pounds. Since a reasonably low-calorie diet can produce a 1- to 2-pound weight loss per week, 10 pounds over four weeks didn't feel extreme.<br>
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+<br>If the keto diet plan was as great as had been touted, I thought 10 pounds would be easy. Before I started, I spent several weeks researching the diet, following keto-focused Instagram accounts for inspiration and creating a plan. I soon learned that this last part was the most important thing for my journey. I used an online keto calculator to set goals for calories, carbs and fat. I mostly followed the suggestions, except for fat-the calculator suggested over 200 grams of [Supraketo Fat Burner](http://www.painc.co.kr/index.php?document_srl=6070362&mid=freeboard&page=1) each day. That's tough to hit without loading ghee into my coffee or swigging some coconut oil before lunch. Can it be done? Absolutely. I just couldn't get there. For me, the focus was on reducing carbs. I let the other pieces just fall into place. I also asked a friend to join me as an accountability partner. She had tried the keto diet before with success, so having a guide to answer my myriad questions was a big help.<br>
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+<br>It also helped keep me on track. The keto diet plan is a high-fat and low-carb (HFLC) diet. I dare say it's extremely low-carb-you're "allowed" to eat just 20 grams in a day, which is super low. Some people on keto follow a net-carb plan in which you can [subtract](https://www.europeana.eu/portal/search?query=subtract) the grams of fiber from a food's total carbs, which allows you to eat more carbs in a day. For the sake of simplicity, I stuck with total carbs. As a rule, I aimed for 20 grams of carbs each day-2 at breakfast, 5 at lunch, 3 for snacks and 10 for dinner. I found that if I aimed for 20, I'd land under 30, and that was successful enough for me. The key to hitting my number was to plan, plan, plan. Each weekend I planned out all three meals, condiments and snacks for the next week. If I knew what I was having ahead of time, I found it easier to manage the infrequent cravings and hunger pangs.<br>
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+<br>I can't stress enough the importance of planning for a keto diet. I ate a lot of cheese, eggs and meat-mostly bacon, steak and chicken. For a person whose eating philosophy is typically more plant-based and whole-food-focused, eating processed pork products every morning was definitely a big change. Keeping your carb count near 20 grams reduces your calorie consumption. Carb-focused foods can contribute a large share of calories, mainly because we eat a lot of them. If you cut way down on carbs, you may also dramatically reduce calorie intake. While you would think with all that fat and protein it would be easy to overdo it on calories, some days I struggled to get over 1,200 calories, and I fell short of my daily goal of 1,800 calories almost every day. That's enough of a calorie deficit to produce weight loss, even without the low carb count. The "keto flu" is a term you'll see on keto blogs and forums.<br>
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+<br>It was a real event for me, but not everyone will experience it. As your body starts to rely on ketones from the fat you're burning instead of glucose from carbohydrates, you may experience fatigue, mental fogginess and even irritability. My "keto flu" only lasted a day, and once I passed it I never experienced the symptoms again. While I set out to lose 10 pounds, I quickly surpassed my goal. I lost 10 pounds within three weeks, and hit 15 pounds two days before the wedding. It's important to remember that when you are on a low-carb diet of any type, you will lose several pounds in the first few days because your body is dropping water weight. When I returned to typical eating over the wedding weekend, I gained 4 pounds, because the water weight returned when I started eating carbs again. While on the keto diet, I had a lot of energy, and I didn't experience the typical mid-afternoon energy slumps.<br>