When we think about losing weight as a general rule, the idea that comes to mind is the immediate reduction of calories consumed in the daily keto diet. The keto diet is called a hypocaloric diet and is gaining ground in the fitness industry amongst weight loss seekers. The concept of this weight loss option is based on a simple mathematical logic: consume fewer calories than your body will use throughout the day.
The operation of this keto diet is simple, you should only pay attention to the nutritional value of the food you are going to consume. In this review of values, you must ensure that your body takes the nutrients it needs, because otherwise, you may have problems of lack of essential vitamins and minerals.
Sweets or alcoholic beverages, and unlike what is usually said, you should not substitute meals. The substitution of a meal is the most frequent mistake that can be made when you are on a keto diet because the substitution can mean that you do not satisfy hunger, or even that it is counterproductive to your initial goal. It is a very restrictive regime, and only people with a high body mass index should carry out. In addition, the time of the diet cannot be prolonged over a too long period, because it can cause physical weakness due to lack of carbohydrates.
In this article, you will know everything about the 1000 calorie keto diet as a way to lose weight without feeling week and lethargic. But, is it healthier? What are the advantages and disadvantages? What would a weekly menu look like? If you do not have time for more exercise, read on.
General recommendations:
We can not get into the 1000 calorie keto diet menu tips per day, without first talking about the care that this type of nutrition requires. Firstly, it is essential that the keto food program is recommended, supervised and authorize by a nutritionist. This is because, in addition to losing weight, you need to keep in mind the need to lose weight healthily by following a nutritious and balanced keto diet. It is well worth getting rid of excess pounds, but feeling weak and tired all the time and getting sick will not be a good idea. Such care is especially important with regard to the 1000 calorie keto diet per day when taking into consideration that the maximum reduction that a person should have in their daily caloric intake is precisely 1000 calories.
With this decrease, the body still works, however, it can make you feel tired, lacking energy and hungry, which makes the keto diet difficult to sustain. Hence, it is important to have a follow-up of a nutritional expert. Only follow the program if you have medical authorization and choose foods that satiate and nourish the body within that caloric limit. In addition, it is recommended that a 1000 calorie keto diet per day is not followed for a long period of time unless there is a medical recommendation. It is also important to make sure you drink plenty of water.
How to divide caloric intake throughout the day?
It is important to divide evenly the 1000 calories during the day’s keto meals so that your body feels satisfied throughout the day and you can avoid getting tired, lacking energy and feeling hungry. For those who consume the three main meals (breakfast, lunch, and dinner) and make two more snacks during the day, the recommendation is to consume ¼ of the daily caloric intake in each of the main meals and divide the remaining ¼ between snacks.
With the 1000 calorie keto diet a day, the division looks like this:
Breakfast: 250 calories;
Lunch: 250 calories;
Dinner: 250 calories;
Snack 1: 125 calories;
Snack 2: 125 calories.
The division serves as a basis for the distribution of calories throughout the day, however, it can be altered depending on the number of snacks you choose to make or the foods that make up each meal. The distribution of nutrients can vary according to the type and purpose of your keto diet, but it should be done with the help of a nutritionist, who will also help you select the right foods for each meal.
Keto Diet Meal Plan
In this day and age, everyone is always concerned about their size and weight. It’s a rather bothersome fact, but we all know that it is healthier and appealing to be slim and in shape. Something that many people don’t know is that the appearance of your body depends mainly on what you eat, and less on how active you are in terms of working out, etc. However, with all the different types of keto diets you read about in magazines, books or articles and hear about on TV, it can become pretty confusing to know which weight loss methods is truly the most effective to blast off the fat and look your absolute best. That’s why we’ve come up with this 1000 calorie keto diet meal plan that you will need to follow only for a mere week to get you started on the right track.
Keto Diet FAQs – Frequently Asked Questions
Many people have questions about the ketogenic diet before they get started. So, we’ve compiled a list of answers to the frequently asked questions that people have.
- WHAT IS KETO-ADAPTATION AND WHAT DOES IT FEEL LIKE?
The term keto-adaptation refers to your body’s transition from burning primarily glucose as fuel, to being able to also use ketones produced from burning body fat.
It will take a few days or weeks to feel your absolute best on keto. You may experience symptoms of carbohydrate withdrawal at first, but once you become fat-adapted, you’ll find that you won’t crave carbs as much anymore.
- WHAT IS THE “KETO FLU” AND HOW CAN I AVOID IT?
Your body has always relied on glucose as its primary source of energy. Therefore, when you cut carbohydrates drastically, the body is essentially freaking out, until it eventually switches its metabolism to burning fat.
This period of adaptation causes the mild physical weakness or lack of energy typical of the flu. This state is temporary and the transition can be facilitated by a few preventive measures, such as keeping hydrated and having enough salt. Visit our keto side effects page to know more about effective ways to help circumvent the keto flu.
- HOW LONG DOES IT TAKE TO BECOME KETO-ADAPTED?
Most research papers and anecdotal evidence you’ll come across state that keto-adaptation can last up to four weeks. The more determined you are to avoid carbs in the first weeks of a ketogenic diet, the quicker you’ll be over the hump on your keto-adaptation. You can also hasten it by engaging in any form of sustained physical activity which will force your body to tap into its fat stores.
- WHAT DOES BEING IN A STATE OF KETOSIS MEAN?
Being in a state of ketosis means that your body, more precisely your liver, is producing higher levels of ketone bodies to supply energy for your brain, heart and muscles. For that to happen, carbohydrates need to be sufficiently restricted and your protein intake capped at a certain level – which is explained in our protein and keto page. A state of ketosis can come and go through any day but with time you’ll learn how to stay ketotic for longer.
- HOW CAN I TELL IF I AM IN KETOSIS?
There are a few telltale signs that you are in ketosis. If you wake up with a fruity, metallic taste in your mouth, also called keto breath, it is an indication that your body is effectively manufacturing ketones. You could also experience a certain mental sharpness when the body runs high on ketones.
For those looking to be more sure of whether ketosis is taking place, you can use home tests such as blood tests, urine tests or a breathalyser to test your level of ketosis.
- WHAT MAY PUT ME OUT OF KETOSIS AND HOW CAN I GET BACK INTO IT QUICKLY?
It is easy to get out of ketosis. It will usually happen immediately after meals, even if they contain a small to medium amounts of carbs, and can last for up to a few hours. This is normal, your body will always choose to revert back to glucose if some is available.
We don’t recommend hacking ketosis with keto esters (essentially artificial ketones you ingest), as they are not fully clinically tested yet. However, there are a few things that can help promote a state of ketosis. These include incorporating periods of fasting or consuming certain types of fat that are very ketogenic, like MCTs.
You can visit our supplements on keto page to find out more about this..
- SHOULD I TRACK MY KETONES LEVELS? IF YES, HOW?
Should I track my ketones levels? If yes, how?
There are a few ways that you can track your ketone levels, depending mainly on your budget. Urine ketone strips are the easiest to come by and they are relatively cheap, which enables you to test more often. However, they only give you an estimation of the range of your ketone levels. If you want to gain a bit more insights about how your body is handling your ketogenic diet, you may want to check out our guide to measuring ketones on a ketogenic diet.