Tag Archives: keto

How to lose weight naturally quickly

HOW TO LOSE WEIGHT NATURALLY QUICKLY
HOW TO LOSE WEIGHT NATURALLY QUICKLY

At the same time, there are many varied diets, some nutritional supplements, and a mixture of plans that require replacing meals while searching for rapid weight loss, but most lack any documented scientific evidence, because by consuming a lot of proteins and depriving carbohydrates of your body, It will not provide your system with new energy sources. This method can help you lose weight quickly even if you are not exercising or using hypnosis to help you.

The Keto diet allows your body to release ketones that drive the system to burn fat instead of carbohydrates even if you eat small amounts of carbohydrates daily. These strategies include exercise, tracking calorie consumption, intermittent fasting, and reducing the number of carbohydrates in the diet.

In this article we talk about six ways to a healthy and fast diet.

1. Dates and Milk Diet

The milk and dates diet is one of the well known systems that some people adopt at critical times, so it is called a savior at critical times like occasions, and it is a system based on hardness and rigor, but its results are really impressive because this strict diet loses you up to 5 kilograms in the week ,

This simple diet is based on eating five meals throughout the day, as follows:

  • Breakfast: 5 dates with a glass of milk or milk.
  • Snack: 3 dates with a cup of milk or yogurt.
  • Lunch: 5 grains of dates with a glass of milk or milk.
  • Another snack: 3 dates with a glass of milk or yogurt.
  • Dinner: 5 grains of dates with a cup of milk or milk.

This diet is recommended for 3, 5 or 7 days (individual days). It is not recommended to follow this system for more than a week in order not to suffer from any complications, you must balance this diet that consists of milk and dates for a week and then follow another regime for the next week and then return to this system in the following week, until you reach the ideal weight that Accept it.

2- Diet after the lactation period.

Many mothers who breastfeed their babies through breastfeeding suffer from a little tiredness and fatigue, which causes them to search for a simple and fast diet to regain their fitness in the fastest time.

This diet is suitable for all ages except patients with anemia, diabetes and those with cholesterol problems. This diet depends on the following:

– breakfast

  • Half a natural loaf, boiled eggs, a piece of cottage cheese, 3 tablespoons of beans with vegetables “tomato -pepper – cumin – lemon” without adding oil or butter.
  • Between breakfast and lunch
  • A cup of cold water and a salad dish without oil.

– lunch

  • Low-carb vegetable dish, quarter a loaf of local bread or 3 tablespoons of rice, quarter of skinless chicken or boiled beef, boiled or grilled fish, well-filtered tuna of oil.
  • Between lunch and dinner
  • Fruits except figs, mangoes, grapes and bananas.

– Dinner

  • A quarter of normal bread, low-fat cheese and a cup of yogurt.
  • While being careful not to overuse olive oil, despite its benefit to the body, it contains more calories that may cause obesity.

In between meals it is recommended to eat more fresh vegetables, such as lettuce, cucumber, tomatoes and carrots, to reduce the feeling of hunger. It is also recommended to follow this diet for a month, you will get an active body and you will lose a lot of weight.

3. The Popcorn Diet:

If you want to lose about 3 grams a week, I think the best program to choose for losing weight so quickly is the popcorn diet program, this diet can help you lose 3 kilograms in one week,

But you should consider preparing popcorn at home without using oil and without adding salt too, and the diet period should not exceed more than a week, so that complications or side effects are not produced, and the popcorn diet can be applied for a week as follows:

Eat two or three meals of popcorn plus a “sprite or seven up” bottle and three cups of green tea every day.

It is not recommended to follow this diet for more than a week, you can track a different diet in the second week and then return to this diet again.

4-Diet 100 kg

This diet is for everyone weighing more than 100 kilograms, and it is a diet that reduces more than 10 kilograms in 30 days. By starting this weight loss plan, you’ll be able to lose about 10 kilograms in just one month, which is a diet for people who weigh more than 100 kilograms.

This diet starts as follows.

– breakfast

  • tea or coffee without sugar
  • A piece of bread
  • 100 g of white cheese or a cup of milk
  • 10 g of butter
  • A grain of fruit.

– the lunch

  • Skimmed meat 150 g or 200 g fish
  • 200 g fresh vegetables
  • 30 g of cheese
  • A piece of bread

– the Dinner

  • 400 g fresh vegetables.
  • 4 tablespoons of rice.
  • A grain of fruit.

The fundamentals must be respected within the program, which are as follows.

  • Two tablespoons of oil are allowed daily
  • Half a teaspoon of salt
  • Spices and lemon
  • One tablespoon of honey
  • When you’re hungry, drink a cup of warm milk
  • As for cooking the ingredients, they will be cooked, grilled, or steamed
  • Eat raw or boiled vegetables or soups.
  • Drink two liters of water daily
  • Doing exercises 5 days a week

5-acting, severe diet regimen for a loss of 5 kilos per week

The diet should include the integrated nutrients needed to supply the body with energy so that the body’s immunity does not weaken, below we review the details of the severe diet:

The first day and the second day

  • Breakfast: two cups of water + a cup of coffee or tea without sugar or by replacing it with a diet sweet.
  • Food: a piece of grilled or boiled meat + a large salad platter.
  • Dinner: salad platter only.

Day 3 and Day 4:

  • Breakfast: two cups of water + a cup of coffee or tea without sugar or by replacing it with a diet sweet.
  • Food: 2 boiled eggs + salad platter.
  • Dinner: salad bowl.

Fifth and sixth day:

  • Breakfast: two cups of water + a cup of coffee or tea without sugar or by replacing it with a diet sweet.
  • Food: a small yogurt box, and be free of fat + 2 cucumber.
  • Dinner: two cucumbers.

the seventh day:

  • Breakfast: two cups of water + a cup of coffee or tea without sugar or by replacing it with a diet sweet.
  • Food: 2 or more apples until satiety.
  • Dinner: 2 or 3 apples.

Important advice that must be implemented when following this harsh diet

This diet should not be followed for more than a week, due to its lack of many important nutrients, and observance of this diet and not spoiling its effect by eating between meals to ensure the best results.In the event that you feel dizzy or lightheaded as a result of a lack of sugar in the diet, you can make up for this deficiency by eating a tablespoon or 3 of white honey.

A large amount of water should be drunk daily because it burns fat.It is best to follow up with a specialist and advise him on any symptoms that may arise during following this diet.Finally, having an iron will is the key to achieving the weight you dream about. Keep in mind that all items that you refrained from today can be taken tomorrow, but in moderation, when you are slim and reach the required healthy weight.

What is the difference between Keto Diet and Atkins Diet?

WHAT IS THE DIFFERENCE BETWEEN KETO DIET AND ATKINS DIET
WHAT IS THE DIFFERENCE BETWEEN KETO DIET AND ATKINS DIET

The two famous terms Keto and Atkins are often believed to have equivalent meaning. But there are many differences between these two diets, so the true comparison between them may surprise you.

To highlight the differences between the two systems, let’s take a look at each diet separately, including pros and cons, and then decide which is better for you and why.

What is a Keto diet?

The ketogenic diet was first shown in 1924 by Dr. Russell Wilder, who worked at the famous Mayo Clinic. This diet was initially used to treat epilepsy.

The ketogenic diet relies on eating a large number of proteins and fats, and very few carbohydrates:

The amount of fat covers about 70-80% of the calories your body needs daily.

The protein amount covers 20-25% of your daily calories.

This specialization in fat intake forces your body to use ketones as an alternative energy source. Ketones are molecules naturally produced by the body that supply the body with energy and are available through fats and are more efficient than glucose, which is also an energy source.

When reducing or reducing the number of carbohydrates inside the body for an extended period, the liver converts stored fats into ketones, which can then be processed and converted into ATP molecules, which are the most energy molecules within cells.

This increase in the number of ketones inside the blood leads to a condition referred to as ketose or ketose, which is the main goal of following a ketogenic diet. Inside the energy source – ketones instead of glucose – which creates a beneficial ketogenic system.

What are the benefits of a ketogenic diet?

The ketogenic diet changes many health aspects of your life. Here are 9 scientifically-supported reasons for a ketose diet:

1. It makes metabolism more flexible

A traditional diet that only aims to lose weight, because it changes something essential in your body, which is the source of energy that your body’s cells work on.

Another diet, your cells use glucose molecules for energy. But in the ketogenic diet, glucose is replaced by ketones as a dangerous energy source.

This change makes metabolic processes (metabolic activity) more flexible, which means that the body can exchange energy sources (fats or carbohydrates) when needed and use them efficiently.

For people who have not tried a ketogenic diet, reducing the number of carbohydrates may cause unpleasant side effects such as: feeling low energy, headache and, bad mood.

The diet that has tried this diet in the past has a greater ability to adjust between fats and carbohydrates as an energy source without any side effects.

A ketogenic individual can continue his vacation, enjoy during the vacation eating foods containing carbohydrates for a few days, then return to ketosis within a day or less by stopping or reducing the intake of carbohydrates, which specialize in eating fats and fatty foods.

In the past, those who switched between relying on glucose and fats as an energy source by fasting in the absence of adequate food. where the body relies on ketones as an energy source in the case of fasting because glucose stores are implemented in the body which urges the body to search for other energy sources, which are ketones that Come from fat.

2. Stability of blood sugar levels

Instead of glucose as an energy source, keep the blood glucose level low and steady. For this reason, the ketogenic diet helps:

  • Reducing glucose levels.
  • Increased insulin sensitivity.
  • Preventing and reducing insulin resistance.

Insulin sensitivity is of great importance to our health, so the greater this sensitivity, the more your body is ready to deal with and handle carbohydrates, making the way to lose weight easier.

It is the precursor to type 2 diabetes, obesity and disease.

3. Stimulating the body to burn fat

The ketogenic diet is extremely effective in getting obviate fats because it restores the body’s enzymatic balance and causes it to burn fat rather than glucose for energy.

This means that the cells within the body will consume stored fats, so you’ll reduce faster and easier.

4. Accelerate the process of losing weight

Research considers that the keto diet is one of the most effective short and long term weight loss strategies.

Weight loss results can be seen in the first few months after following this diet, so it is ideal if you want to get quick results.

Do not worry about regaining weight after losing it, the ketogenic diet is characterized by ensuring that you do not regain weight again.

A recent review found that people who follow a ketogenic diet achieve greater weight loss in the long run, compared to people on a traditional low-fat diet.

Evidence indicates that even when the total number of calories is the same, the results of the keto diet outweigh the results of the diet that is characterized by eating low-fat meals.

5. Enhances the power to exercise

Bodybuilders who steel oneself against competitions, athletes and athletes prefer to follow the keto diet so as to get better results and performance.

Here are some performance benefits which will be obtained by following a ketogenic diet:

Ketones provide ATP molecules that give more energy than that produced by molecules of ATP glucose, so you’ll have more energy available to use while performing exercises.

The keto diet accelerates the method of burning fat while exercising. A study has found that the speed of burning fat within the muscles increased 20 times during exercise when those following the ketogenic diet.

Because your body uses fat and not glucose as an energy source, glucose reserves increase further, which reinforces the sensation of vitality.

Ketogenic diet works to enhance performance within the case of doing strenuous and endurance exercises, and it also promotes fat loss during resistance training.

Plus, once you follow the ketogenic system, you simply lose fat, not muscle. A recent study has shown that athletes managed to lose 2.6% of the accumulated fat within the body in only 6 weeks, while maintaining muscle mass and increasing their performance and activity during exercises.

6. Improves brain health

Since ketones are molecules that are ready to easily cross the barrier , the brain can efficiently use them for energy, this boosts mental performance and protects the systema nervosum from diseases like Alzheimer’s disease , paralysis agitans , epilepsy, and neurodegeneration.

Ketones can greatly enhance your psychological state and improve brain function, including:

  • Maintaining neurons and synapses, which improves memory, concentration, attention and learning.
  • Reducing the danger of Alzheimer’s disease .
  • Antidepressant and anxiety-reducing effects.
  • Improving cognition in people with dementia.

7. it’s going to increase your life

A ketogenic diet results in a group of changes that help to increase time period .

One of these changes is improving organic phenomenon . Ketones stimulate genes that fight oxidative stress and regulate metabolism that promotes longevity.

Another change is that the protection of mitochondria. During the ketones production process, many antioxidants are produced within the mitochondria that help protect against free radicals, thus protecting your cells from disease. this suggests that a ketogenic diet results in a robust antioxidant effect, which cannot happen when the body relies on glucose as an energy source.

This protection because of the antioxidants is extremely beneficial to the brain.

Some research has found that ketones prevent and reflect oxidative damage in neurons within the hippocampus and therefore the cerebral mantle , and that they also contribute to the effective maintenance of cognition and mental capabilities, and this improves quality of life considerably.

8. Improves heart function

A ketogenic diet is sweet for your heart. Ketones have antioxidant effects on the liner of blood vessels, and may promote blood circulation and improve the efficiency of heart function.

Studies when counting on ketones found that the efficiency of the work of the guts muscle increased by 30%, and blood flow increased by 75%.

9. Protection from diseases

Ketones have significant anti-oxidant and anti inflammatory effects, which may prevent the emergence and development of chronic and degenerative diseases such as:

  • Alzheimer’s disease.
  • Parkinson’s disease.
  • Cancer (especially brain, pancreas, and colon).
  • Huntington’s disease.
  • Type 2 diabetes.
  • Obesity.
  • Heart diseases.

This diet is particularly useful in fighting and preventing tumors, because cancer cells believe glucose to grow and multiply while ketones weaken their growth.

The difficult aspect of the ketogenic diet has got to do with observation, nutritional options, and physical conditioning initially .

Watch

At least initially, you ought to measure the amount of ketones within the blood or urine daily, ensuring that you simply are during a nutritional ketosis state (using ketones as an energy source).

The most accurate thanks to measure your ketones is by using blood countersheets, like the Precision Xtra Ketone Meter which can offer you the foremost accurate results, but these strips are a touch expensive and a few people have aversion to drawing blood from their finger.

The only good alternative to blood count strips is urinary ketone strips. It comes at reasonable prices and every one you would like to try to to is urinate on the tape.

Monitoring within the keto diet is more important compared to other diets, because you turn completely to employing a completely different energy source (ketones), and you’ll not get health benefits if you inadvertently return to using glucose as an energy source.

However, over time, you’ll know what foods and beverages keep you within the ketosis state and what gets you out of this condition. Once you recognize this and become wont to consuming fat, eating these foods becomes normal.

Food options

To get to the proper ketones levels you would like to try to to some calculations.

Just a low-carb diet isn’t enough, because your body needs a selected amount of fat (70-80% of daily calories) and a quantity of carbohydrates (5-10% of daily calories), and these percentages are often a challenge initially , Especially for those that try the keto diet for the primary time

However, these nutritional options become easy and intuitive as soon as a period of your time passes as you follow this diet.

Quito flu

A possible side effect after starting a ketogenic diet is keto flu. Since your body will believe fats rather than glucose, then you’ll have flu-like symptoms, including headaches, mental distraction, and body aches. But this doesn’t happen to all or any people, and sometimes when it does, it doesn’t last for quite a couple of weeks.

Fortunately, there’s how to completely avoid Quito Flu. you’ll take ketones from external sources to urge them directly without having to travel through a period of lipid adjustment. These ready-made ketones will work like ketones made up of the body and permit you to reap the advantages of a ketogenic diet from the primary day.

If you would like to urge to the ketosis stage faster, studies have found that mixing ready ketones with mct oil increases the ketones levels further.

The pros of the ketogenic diet

  • You are replacing the energy source of your body’s metabolism with a more efficient source of ketones.
  • Ketones have strong anti-oxidant and anti inflammatory effects and contribute to disease prevention.
  • Ketones provide more energy than glucose.
  • Ketogenic diets help to burn and lose fat efficiently while maintaining muscle mass.
  • Ketones improve athletes’ performance, especially during exercise and endurance exercises.
  • Ketones improve mental performance and protect your brain from neurodegeneration.
  • This diet can increase time period and improve quality of life.
  • The keto diet keeps blood glucose in check .
  • This diet becomes more efficient and easier to follow as you gain more knowledge and confidence.
  • Scientific evidence indicates other benefits of Keto Diet, through its positive effects for treating diseases, improving performance, and promoting overall health.

Ketogenic eating habits

  • A low-carb diet can make you feel somewhat uncomfortable, especially at first. You should closely monitor your food and measure the amount of ketones.
  • There is a possibility that you may suffer from what is known as “keto flu” if you do not take ketones from an external source. Measuring ketones in the blood can be costly.

the Atkins diet

Now that we’ve talked intimately about the ketogenic diet, allow us to know the explanation for the fuss over Atkins diet?

The Atkins Diet appeared and spread within the media within the early 2000s, prompting both men and ladies to follow a low-carb diet for fat loss alleged to help them improve health easily and quickly.

This diet has been suggested by Dr. Robert Coleman Atkins, an American doctor specializing in heart condition . In 1963, this doctor discovered that limiting your intake of carbohydrates helps you reduce without feeling hungry, and he continues to publish his conclusions and advice on this diet within the famous book “Atkins – The Diet Revolution”.

is split into two types:

during which carbohydrate intake should be limited, and is meant for people that want to lose quite 40 pounds.

The modified Atkins Diet called the “Atkins 40 Diet”, during which few carbohydrates are allowed, is meant for people that want to lose but 40 pounds.

Benefits of the Atkins Diet

The Atkins Diet is one among the foremost popular diets that claim that you simply can lose fat quickly by eating an outsized amount of proteins and fats and avoiding foods rich in carbohydrates. Supporters claim that this diet has proven effective in additional than 80 clinical studies.

The mechanism of labor during this diet causes you to reduce because it limits the quantity of carbohydrates, which makes your body burn fat, so you’ll lose fat quickly.

However, these benefits are short-lived. After counting on fat burning as an energy source, you’ll return to counting on carbohydrates again.

is split into 4 stages:

  • The first stage: the amount of carbohydrates is very low (20-25 grams of carbohydrates / day). Weight loss occurs because the body burns fat. Note that the amount of carbohydrates allowed per day is the same within the ketogenic diet.

  • The second stage: moderate carbohydrates (25-50 grams of carbohydrates per day). Currently, everyone is in a position to limit the amount of carbohydrates they can tolerate during weight loss. This amount of carbohydrates will make some (but not all) people return to burning glucose.
  • The third stage: increase the amount of carbohydrates (50-80 grams of carbohydrates / day). The goal is to prevent weight loss once you reach your “ideal” weight. When eating this amount of carbohydrates, most people will return to burning glucose.

  • Stage 4: This is often the last stage and is important for regaining your abilities after losing weight.

You will see, the gradual increase in the amount of carbohydrates means that you will move to a dependence mode on burning fat for a short period of your time and then you will maintain your ideal weight through carbohydrates.

Negatives appear on the Atkins diet

an attempt to reduce within the short term, not a life-style , so your chances of creating long-term changes are minimal.

Re-entering carbohydrates after a period of weight loss increases the likelihood of gaining weight again. This approach also emphasizes that losing weight requires several health measures.

the recognition of the Atkins diet has diminished tons after reports that a lot of people that followed this diet were getting sick and gaining weight within the end of the day .

There was great encouragement to follow the Atkins diet because you’ll eat whatever you would like and for as long as you are doing not eat foods that contain carbohydrates.

This results in excessive consumption of massive amounts of bad food, which results in health problems.

Conclusion and comparison between the Keto Diet and therefore the Atkins diet.

The advantages of the Atkins diet

  • It’s easy to follow this diet because you’ll eat additional carbohydrates in later stages.
  • Rapid loss of fat within the early stages.
  • Reduces hunger and cravings.

Atkins Diet Cons

  • The possibility of regaining weight again.
  • It has no benefits that include improving mental or physical performance.
  • It doesn’t help make your metabolism simpler .

A comparison of the keto diet and therefore the Atkins diet

Keto Diet may be a lifestyle that changes the metabolic energy source within the body, and has many health benefits like – but not limited to – weight loss. While the Atkins diet may be a short-term weight loss plan.

The Atkins diet is analogous to the Keto diet only within the first stage, where an individual follows a diet in nutritional proportions almost like the proportions within the ketogenic diet.

In this first stage, the quantity of carbohydrates is restricted to about 20-25 grams per day, which results in fat burning within the body rather than using glycogen (glucose stores) as an energy source.

In a ketogenic diet, an individual who consumes 2,500 calories each day consumes about 30 grams of carbohydrates. After this first stage, the 2 diets begin to differ.

While the ketogenic diet always remains an equivalent , the Atkins diet allows the people that follow it to eat more carbohydrates (albeit in very limited quantities) once the primary stage is over.

In the second, third and fourth stages of the Atkins diet, people eat 25 to 100 grams of carbs each day , causing them to gradually return to their glucose dependence mode.

In a ketogenic diet, most calories must come from fat (about 80%) so as for the body to supply ketones. As for the Atkins diet, it doesn’t matter if you eat more protein or fat. the first outcomes that include weight loss for those that follow the Atkins diet are clear, but they’re unlikely to continue.

Those who follow a ketogenic diet can reap its benefits, which include weight loss additionally to the health benefits that result from the body’s dependence on ketones indefinitely, and are likely to take care of their weight after losing it.

Keto Diet or Atkins Diet – Which is Better?

At first glance, the Keto and Atkins diet seem very similar, as both diets specialise in reducing the quantity of carbohydrates, which is why people think the 2 diets are quite similar. But as you now know, there are major differences in approach and outcomes for every .

A ketogenic diet is an accurate thanks to change your metabolism and therefore the source your body uses for energy.

Although you would like to eat foods that increase ketone levels, you’re liberal to take nutritional supplements that make this process easier and faster.

While it is easy to follow the Atkins diet, it doesn’t guarantee long-term weight loss and doesn’t provide an equivalent health benefits. It are often obtained by following the ketogenic diet.

So, if you’re wondering what to follow (the Keto diet or the Atkins diet), it’s clear that the Keto diet offers long-term health benefits that include weight loss quickly and effectively.

The best weight loss program

THE BEST WEIGHT LOSS PROGRAM
THE BEST WEIGHT LOSS PROGRAM


There are many weight loss programs you can try, but one of the best weight loss programs is the Keto Diet program, which is a fast weight loss diet, which is very similar to the Atkins Diet program. The keto program includes eating a lot of proteins that have very little or no carbohydrates. This aims to push the body to convert fat stored in the body into energy which leads to weight loss. If you have to eat carbs, you should limit you to 50 grams at most per day.

There are a range of foods that help with weight loss, and are suitable for the keto program, to include seafood such as salmon, octopus, shellfish, sardines and, others. These, along with some vegetables like broccoli, kale and, broccoli, can help you lose belly fat while improving the body’s defense mechanism by boosting immunity. Cheese and other high-fat fruits such as avocado are encouraged in this diet.


Eating large amounts of meat, poultry, and eggs can also help you lose weight fast. Remember to eat both egg whites and egg yolks, as they are essential to providing the body with the necessary nutrients and proteins. When it comes to oils, choose healthy oils such as coconut oil and olive oil. Dairy products are also available, but they must be selective. Greek yogurt is highly recommended. You can visit this article to learn about the most important weight loss diet plans in which the strongest army in the world operates, and my father ranks one of the best fast weight loss diets for three days.

Some vegetables, such as potatoes, are rich in starch, and thus can lead to weight gain rather than rapid weight loss. You can use the best weight loss diet program with exercise, but you will not need fast weight loss sites or weight loss pills. All you have to do is make these new weight loss procedures through the appropriate diet plan, percentage calculator, and perseverance. You must achieve your weight loss goals. You can ask your dietitian to help you choose the best vegetarian food if you are a vegetarian.

Following A Keto Weight Loss Program

FOLLOWING A KETO WEIGHT LOSS PROGRAM
FOLLOWING A KETO WEIGHT LOSS PROGRAM

Starting your own keto weight loss program is going to involve several steps. First of all you want to keep a journal to keep track of your progress so that you know how well you are doing. If you want you can keep track on the phone or a computer if it makes it much easier for you. The point is you just want the information and for it to be convenient so that you remember to write all of that info down daily. When you are ready to start doing keto then weigh yourself to know what you are starting at. Think about what goal weight you might want to be at, or if that is important to you. Sometimes you might be improving your health but you won’t be losing pounds on the scale and if you go by only the scale then it can get discouraging for that reason it might be better to not focus so much on the numbers.

Want to start a keto weight loss program?

Still, for a general weight loss plan you want to know how much you are gaining or losing. For that reason you should be keeping track and you should write down what you are dealing with. Keep track and write down what you were starting with for weight on the day that you began the keto journey. Then you can check back every week or month and see how far you have come, decide if it is working for you or not. If it is not working for you then you can easily drop it and go try something else that might be more effective. But you cannot know until you try and you won’t be sure unless there are records and information detailing your success or the potential failure of following keto. Many people out there have already seen success with keto and it is something simple that you can do at home, make a few changes, which can bring some big results.

If you are interested in being keto then get yourself some keto strips to test and see if you have ketones flowing once you get off a great deal of carbs. You can pick those up at most pharmacy locations. They are very common strips to purchase, you can find them online as well for a decent price too if you want to order from there. Once you have the strips then maybe start planning out some keto meals. Try to keep your keto meals to 20 carbs or less, then you can be sure you will be in ketosis. You do not want to eat too many carbs because that will get you out of ketosis. Plan to eat a lot of healthy fats. If you are not sure what healthy fats are available then research so that you know all of your options. Do not forget to mix in some vegetables and fruits, you want to be well rounded. However, how you follow it is ultimately up to you to decide. Be sure to mind what your body is telling you, the symptoms or results you are getting, keep track of it all.