If you are looking to start getting into ketosis to lose some weight through the ketogenic diet then you should probably know these essential tips in order to get the most out of it and help you achieve your health and fitness goals in no time.
Ketosis is a metabolic process in which the body burns the stored fats when there is not enough glucose in the body for energy. With the keto diet, you reduce and restrict the carbohydrate intake since carbohydrates are converted to glucose, the primary source of energy. With the lack of glucose and when the only available thing for the body to burn is fat, the body takes on an alternative strategy and converts these fats into fatty acids, and then into compounds called ketones, which can be taken up and utilized to provide the body’s cells with energy. This can aid in significant weight loss since it helps you burn fat and make you snack less often as you feel less hungry. Incorporating regular exercise with the keto diet can also help you maintain and build muscle, leading to a leaner body mass.
Switching to a high-fat, adequate protein, low carbohydrate diet can cause a dramatic shift in your system and may shock your body. It is vital that you take caution and ensure that you have enough careful preparation and planning in order to comfortably achieve your weight loss goals.
So without further ado, here are some useful tips which can help you avoid making common beginner’s mistakes. These will make way for you to maximize the benefits of the keto diet in order to help you shed some pounds for a fitter and healthier life.
Consult A Nutritionist
Before you get yourself into a new dietary regimen, it is always a good idea to make an appointment with a professional dietitian or nutritionist first. Having your body and health assessed prior to getting the diet underway ensures that you are totally prepared for a diet switch and help you avoid any nutritional deficiencies. You will be subjecting yourself in a completely different eating habit which may surprise your body and affect it negatively. Determining your body’s readiness for the new diet can help you reduce some health risks the diet may cause to your body. Evaluating yourself in preparation to starting a keto diet will help you keep an eye on your progress which can accurately calculate changes to ensure that you are getting your desired result.
A certified professional can provide accountability to keep you on track and he or she can also direct you to in-depth information about nutrition and food choices. Knowing what to expect once you start a new diet can help you prepare and react proactively on any side effects.
During the first few weeks of the keto diet, your body might experience what is known as the keto flu. It is the body’s reaction to the sudden carbohydrates withdrawal. You will experience flu-like symptoms because of the body’s reaction from the sudden transition from burning glucose in the body to burning the stored fats for most of its energy needs. Expect to release a lot of water as well so be careful with possible dehydration. After some time, your body will eventually adapt and rely on fats for energy which will lead to significant weight loss together with mental clarity and high energy.
Go For The Short Term
With its promising weight and fat loss results, one may want to continue doing the ketogenic diet for the long haul. However, going on this diet for too long may cause you to miss out on critical vitamins and nutrients which may lead to some health hazards. It is also important to allow your body to adjust to the sudden changes in your body’s regular functionality brought about by the shift in your regular eating habits. Your body will need some time to start getting into ketosis and eventually get the unwanted weight and fat off. So it is advisable that anyone who chooses to go on the ketogenic diet should plan for a beginning and end date. You shouldn’t subject your body to staying in the metabolic state of ketosis for a very long period of time in the same way that you have to ensure that you allow enough time for your body to adjust and do its intended job of getting the weight off as a result of the keto diet. Careful planning and setting a timetable that you will strictly follow are keys to achieving your weight goal without compromising your overall health and fitness.
Replenish Your Water
When your body is in the metabolic state of ketosis, it flushes out a lot of water. Glycogen, where excess glucose is kept, is bound to water as it is stored in human muscle. When you avoid consuming carbohydrates and your body resorts to burning through that stored glycogen for energy, your body’s water storage gets depleted as well. That is why staying hydrated is essential for the body to maintain its many functions. Water is vital in helping you avoid a lot of discomfort and uneasiness like brain fog, headaches, grogginess, fatigue and muscle soreness or cramping.
Keep your reusable water bottle close because it encourages you to drink water more often. Ensure that your tumbler or glass is within arm’s reach and full at all times. When water is always around, it is a lot of easier to drink up and stay hydrated. You will be surprised at how effortless you will be able to finish a gallon of water in a day just by having available water to drink at all times. Remember that it is easy to develop imbalanced electrolyte levels or dehydration when you start the ketogenic diet so do not forget to drink up.
Include High Fiber Sources
Following a strict diet of eating approximately 75% fat, 20% protein and 5% carbohydrates while ensuring that you get enough fiber to combat constipation can prove to be quite a challenge especially if you do not research and plan prior to starting the keto diet. There is a high risk of being deficient in fiber especially with a poor-planned keto diet. Most fruits and starchy vegetables high in fiber are included in the list of foods to avoid because these foods are also high in carbohydrates. It is important to ensure you get enough fiber to maintain a healthy digestive system and for the prevention of hypertension as well.
There are foods that are high in fiber yet contain a low amount of carbohydrates which will help you stay in the metabolic state of ketosis and keep you on track of your keto diet. Avocado, chia seeds, pecans, almonds, flaxseed, cauliflower, cabbage, collard greens, raw coconut, pumpkin seeds, green smoothies, broccoli, eggplant, asparagus, mushrooms, bell peppers, radish and tomatoes contain substantial amounts of fiber and are all low carb options. You do not have to skimp on vegetables and fruits completely just to maintain your keto diet. Sticking to whole foods and getting a few servings of these low carb vegetables and fruits will definitely ensure you consume enough fiber needed for your body to function properly.
Balance Your Plate
When you decide to follow a strict diet, it is so easy to just focus on consuming a narrow selection of food which can lead to nutritional imbalance. Especially with keto diet wherein you are encouraged to eat more fats, moderate protein and less carbohydrates, you can easily neglect other essential nutrients your body also need to function effectively. The most challenging part about getting the keto diet underway is how you need to completely alter the way you have been eating your whole life and avoiding the foods you were taught are good for your body.
To make the most out of your diet, your ketogenic diet should greatly focus on eating real food. You will get so much benefit from eating whole, single-ingredient food rich in nutrients and from natural sources. Veer away from processed foods full of chemicals and additives which are completely harmful to your body. And if possible, source the animal products that you will consume from animals raised in a more natural environment and which are fed a natural diet as well. Knowing the origin of the food and how it was prepared ensures that you are getting high-quality food free from unnecessary chemicals or hormones that come with commercial low-quality meat sources.
Ensure that you still get the other important nutrients your body need while strictly following the keto diet. There is plenty of room for variation when creating meals and ingredients you can choose. You do not have to eat the same kind of meal everyday because even though you think that there are so much food you have to give up eating, you just have to change your perspective and realize that the types of food that you can actually eat in accordance with the keto diet outnumber those food you are to avoid. Get creative and whip up healthy and delicious meals that are keto-friendly. You do not have to eat bland and boring food if you are able to prepare and plan you meal well. Just remember that your body is learning to adjust to using fat for fuel, instead of carbohydrates and sugars, so be careful about what is on your fork and how much.