Ace The Keto Diet!
‘I don’t believe in diets’
‘It didn’t work for my friend’
‘Keto diet is a trend’
Well, of course, it is a trend. Only because it works like a charm.
If it didn't work for your friend, there’s a strong possibility they didn't do it right. As fast as it is proven to work, a keto diet demands perseverance, allegiance and attention to detail.
Can you start tomorrow? Yes, you can start but preparing for the diet.
For starters, it is of utmost importance that you prepare your body and mind before subjecting it to the stress and discomfort that comes with the switch to a low carb diet.
Our body is used to burning carbs for energy.
Ketosis is the state of the body when the carb-burning circuit jumps to a fat-burning one.
This can confuse your system. Thus, it is crucial to cut down carbs gradually to put your body in ketosis and in turn regulate the intake of protein and fat with ease.
Other than a hairpin turn in your meal plan and the discomfort it may initially bring, there’s no reason why you shouldn't be excited about starting a keto diet.
However, to stick to it, preparation is key.
Let’s take a look at the following guide to ensure you can ace your diet.
Research- Understanding the down-side
Before binge-reading ‘keto-friendly’ foods online, it is important to be sure that this diet suits the current state of your health and immunity. The most common side effect of a keto diet is the ‘keto flu’.
The keto flu refers to the period of varied discomforts that come after you start the diet. It is when your body is adjusting to burning fat for energy.
“Some people have no problem with it and others are miserable,” says the New York City-based dietitian Kristen Mancinelli, RD in an interview with everydayhealth.com
Keto flu may lead to fatigue, mental fogginess and untimely tiredness. So choose your start date in a week that doesn’t have you stomped with work or errands.
Once your body gets used to the dietary pattern, the side effects start to withdraw. Increase your sodium, potassium and magnesium intake to subside the symptoms
Owing to its added symptoms like dizziness, it may not be everyone's cup of tea. You should not do the keto diet if you are diabetic, have high blood pressure or if you are breastfeeding.
If you’re vegan, the dietary restrictions may prove to be insufficient to meet daily nutritional requirements to stay in ketosis
Prepare The Fridge
Do you think your health status qualifies for the keto diet?
There’s no need to look for complex and complicated meal plans or frozen foods when you can simply take a look at the ingredients list of relatively simpler foods.
To start with, 20gm to 30gm of carbohydrates intake is suggested by an article in everydayhealth whereas another popular health blog namely Diet Doctor suggests keeping the bar below 50gm, with the ideal being below 20gm.
Don't load up your cart just yet, you want to be mindful and not wasteful.
The keto diet validates highly satiating foods that tend to keep you full for a long time.
Having said that, here's a list of the keto diet’s top performers.
- Coconut Oil
- Nuts and seeds
- Meat and fish
- Low-carb vegetables
- High-fat dairy
- Avocado and berries
Here’s a list of the foods you should avoid on a keto diet:
- Root plants
- Sugars like honey and maple syrup
- Starchy food like bread, pasta, chips, cookies, candy, and ice cream
- Processed foods
- Low-fat products usually provide too many carbs and not enough protein and fat.
- Grains like wheat, corn, rice, cereal, etc.
On a keto, you're watching closely what you’re eating and the best way to do it is to cook food for yourself.
Keto cuisines are simpler than you would think.
It can help you fetch yourself fresh meals and keep your systems devoid of any processed foods whatsoever.
Here are some cooking tips you can use:
- Start cooking with more oil like Olive oil and Avocado Oil.
- The skinless chicken won't provide as much as a grilled chicken with skin.
- Keep your protein intake at bay. If your body uses protein to convert for energy, your body will go out of Ketosis.
If you stay with your family or a bunch of roommates and colleagues, it is helpful to talk to them and acquaint them with all the foods you are restricted and the foods that you can consume.
They need to know what your new habits will look like. It is also important that your colleagues know that you can't split a waffle with them post-lunch.
It might be difficult at first but the important thing is your companions have your back.
Keto diet has several health benefits including links to reversal of type-2 diabetes, fatty liver, and polycystic ovary disease (PCOD).
The relationship of the body with ketones instead of sugar radiates positive health benefits through the body.
Now that you know everything you need to know before starting keto all you have to do now is, START. After all, it’s never a bad day to get healthy!