The ketogenic diet has gained popularity over the years. It simply involves having a low carb, high fat and moderate protein diet. The aim is to make the body use fat instead of glucose for energy. The liver converts fatty acid into ketones which becomes the new source of energy. But the big question is if undergoing such a huge change of diet worth it. The answer is yes! Keto diets offer numerous benefits including:
- weight loss,
- improve metabolic functions,
- boost insulin sensitivity
- improve acne problems
- stabilize mood
- increase brain function
- improve heart health and reduces the risk of heart diseases
Starting the keto diet can be a huge change to a lot of people and challenging to adapt at first. Giving up your sweet dessert and favorite burger can be a real nightmare. Here are tips on how you can start your keto diet;
Identify Your Goal
The first step is to identify what you want to achieve by this process. Having a definite goal enables you to be self motivated. Whether your primary purpose is to lose weight or boost your insulin levels, it will help you know how to approach your diet and give you good motivation. You must also set your mind to fully commit and to stick to the diet in order to reap maximum benefits.
Understand What You Need To Eat and Avoid
Understanding the do’s and don’ts during ketosis is very crucial. Generally, the diet consists of 75% fat, 20 % protein, and 5% carbs. This entails reducing the carbs intake to about 25g per day. You can include meats, low-carb vegetables, high-fat dairy products, nuts and seeds, avocado and berries, low-carb sweeteners and healthy fats such as coconut oils and, avoid tubers, sugar, grains and high sugar fruits such as bananas. It’s also very important to stay hydrated and keep sodium and magnesium levels stable during keto diet.
Get Keto Cookbooks
A good cookbook offers a variety of meals, snacks and drinks that you can choose from. You can check reviews on the best keto cookbook to get tons of amazing and safe recipes. They are a great way to start menu planning for the keto diet journey.
Plan for the Diet
The first step is to clear out pantry and get rid of sugars and carbs. Having these foods might be a temptation when you begin your diet. You then need to plan for your meals and restock your pantry with keto diet ingredients. This will make it easier to keep track and make meals.
Be Prepared for Ketone Flu
Your body is used to burning carbohydrates as a source of fuel. When the body is adjusting to ketosis, you may experience some symptoms including headaches, constipation, nausea, and irritability. This is what is referred to as keto flu. However, this does not last long and your body soon adapts and stabilizes. It’s crucial to stay hydrated to help you push through the few days. You can also pick a week that is not so busy in order to have time to rest.
Get a Ketone Tracker
Ketone test strips help you to manage the ketone levels in your body. Tracking ketones enables you to understand how your body is transitioning and know when certain foods don’t work for you.
The keto diet can give you numerous benefits when done correctly. However, the process does not happen overnight but requires planning, patience, and dedication. Remember that you do not have to cut away all the good stuff, since you can find many keto-friendly products, like pancakes.