Let’s talk about the one diet everyone’s obsessed with. The keto diet involving Ketosis is a phenomenon or a natural process which helps your body sustain healthily, even when you don’t consume a lot of carbs. The diet leads to the production of ketones which are basically broken down liver fat. Mindless dieting is almost never the answer. Keto doesn’t make you starve, it just takes the unhealthy carbohydrates out of the equation so you can have a better, balanced lifestyle.
Not only does keto help you get back into shape but it normalises your hunger, controls your blood pressure, increases energy, keeps your cholesterol in check and also takes care of your mental health. But you cannot just randomly start on the diet before knowing enough about it. Here’s what you need to know about Keto.
Being on a keto diet is an all-new lifestyle choice altogether. That’s mainly because it takes away your chance to oscillate between numerous diets or platters and will keep you on one path. It essentially involves a way of eating and consuming protein and ditching carbs. You cannot just do it for a week or two. For successful results you have to stick to it and only eat very restrictively.
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It is true that a keto diet, especially if you’ve been on it long enough, can affect or change your metabolism process. But that’s for the good of your system. By eliminating carbs totally the diet trains your body to create energy not from carbs but from proteins. Quite often a person gains weight during the first few weeks of the diet, but that is normal as it gets more consistent over time.
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Keto requires your full commitment and you probably need to create a calendar for that. Keep in mind that the more time you can spare to commit to the diet the faster the diet works. It is essentially an expansive diet which is why it affects other aspects of your life. Also remember that don’t go for fast and random weight loss if you’re on a keto diet, that is never healthy. Aim for a steady and consistent weight loss experience which will set up a pace for your body. But never strive for a dramatic commercial-style weight loss.
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Keto diets can be modified to allow changes and making them more acceptable to different individuals. Keto diets are not very rigid, in the sense that you can replace some big elements as long as you don’t mess with the structure of the diet. The carb intake can vary depending on your needs and remember there’s no one amount which will make the diet work better. Every person has different needs, depending in their age, profession and physicality. But your trainer or your dietician will tell you that your diet may be tailor-made for you, in a customised way.
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A keto responds to your body and the changes that it’s making and you’ll be able to feel the changes in your system. You will stop craving carbs and you will want to eat healthy and that’s how you know the keto is working. A successful ketosis is different for everyone and it is very important that you understand your body and its needs. Experts agree that the diet also helps you be more in sync with your own bodily functions.
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Yes, you do acquire a sickness at the very beginning of the diet. A flu-like ailment which will make you lethargic and you will feel sick and sleepy. This mainly happens as your body completely stops burning fats from carbs, as you are not consuming any carbs. The fever is a sign that the diet is working. The body tries to fit in with the new system and it leads to nausea or minor headaches. You also get dehydrated and feel drained out which is why you will need to keep yourself hydrated.
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You will see that the first month of the keto diet is the toughest as you will feel like you have the lesser stamina and won’t feel like working out. But you must shake it off. You’ll see that as soon as the diet responds and your body burns off fats in the right way, you want to work out and keep in shape.
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Here is everything you should eat as part of your keto diet. Fish, beef, chicken, eggs, spinach, broccoli, cheese, butter, nuts, blackberries, monk fruit, coconut oil, low-carb salad. Try including at least one vegetable and a fruit to each of your meals. You can also try snacking on them between meals, as part of your system.
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Starch and gluten are your enemies in this diet. You must avoid wheat, corn, rice, sugar, apples, bananas, potato, yams. Notice that we cut out carbs from our diets and replaced them with healthier options.
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You can factor in something between 20-30 grams of ‘net carbs’ for your everyday consumption. Remember that your carbohydrate should always be measured and tracked. Also keep track f whatever you are leaving out of your daily diet, that you used to eat before to make batter sense of the process.
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It always helps if you’re journaling or record your diet in some way. Take a diary and write down everything you eat, preferably at the end of day so you can figure out if you can improve or ditch something more.
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Make note of whatever food items you are leaving out of your diet, which you would have usually eaten in your pre-keto diets. It also helps to show the journal to your trainer for better pointers.
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Do you know keto improves mental health? As it makes way for a better diet and a healthier system it only benefits your system and specifically your brain which you will notice functions faster and sharper in your post-keto life.
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Keto diet is not expensive. People have a theory that the diet is fussy and costs too much to maintain. But take note of all ingredients that we mentioned above, from nuts to daily vegetables, to fish, everything is affordable and may already be a part of your grocery list.
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Never embark on a keto diet without talking to a professional. Always opt for one doctor or nutritionist and also a trainer if possible who will tell you how your diet should complement your workout regimen.
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