It’s time to get serious about your results and ditch the empty carbs and switch over to a Keto based diet. New studies are showing that men respond better to a keto diet than women and as a result lose greater amount of body fat. A suggested reason for this is that men’s bodies tolerate variations in diet and physical intensity better. This mean that they can dramatically change their diets and their body finds a way to work with the food intake they’re given. Due to these differences men should follow a few tips in order to maximise the success of their keto diet.
Firstly, it’s important to start off really strict. In order to be successful you need to start strict and stay strict with the diet. Being able to follow a keto diet strictly helps men stick with the diet change long term and is shown to provide better weight loss. A good way to help stick to your keto diet is to track your macros so that you can clearly see your calorie intake and make sure your getting your calories from the right sources.
Secondly, avoid stress. When you get stressed your cortisol spikes, testosterone blunts which is going to make you crave non-keto junk foods like crazy. So it’s important to find an outlet for your stress to avoid naughty binges. This is where exercise can be a useful tool as it can help relieve stress but also improve weight loss. When it comes to stress its important to listen to your body so when you see the signs you might be slipping step back and give yourself time to refocus.
Thirdly, monitor your testosterone. A keto diet is shown to help improve testosterone levels however its important that once you begin to level out that you check your testosterone levels. A change in calorie retraction or expenditure over long periods of time can impact testosterone so make sure you aren’t starving yourself or overdoing. Its important to consult a medical professional if you have any concerns about your testosterone or how your keto diet may be impacting it.
Fourthly, get lifting! Strength training is so important for men, especially those on a keto diet. Strength training helps the body drop weight but also build muscle. Take small steps such as adding in push ups, chin ups and other bodyweight exercises so your body eases into the change. If you’re unsure about high level strength training look at joining a local gym and find yourself a gym buddy or hire a personal trainer.
Finally, it’s important to be aware of your electrolytes. Its been observed in men that a keto diet can lead to electrolyte deficiency in the body. Electrolyte deficiency can cause headaches, nausea, fatigue, muscle cramping and difficulty concentrating. Therefore, make sure you are getting enough sodium, potassium and magnesium. A good way of avoiding electrolyte deficiency is by using a good keto supplement like Keto Fuel, Keto High Octane, and Boss Lady by Nutriscience.