So you’re done hearing mixed reactions about the famous ketogenic diet and you have decided to try it for yourself. Well, good for you. But before you run to the stores, you should at least try to learn some skills not only to keep you motivated and prepared, but also to guide you on what kind of mistakes to avoid. You see, changing your lifestyle all over a sudden to a low-carb and high-fat ketogenic diet isn’t as easy as it sounds. In fact, if people could be blunter than they could say it’s quite frustrating with big wins along the way. So if you’re new to this sort of diet, it’s important to know where to start and what to expect.
This article offers you exactly that.
What’s A Keto Diet?
Before anything else, you have to understand the meaning of the term “keto”. In simple terms, A Ketogenic diet or keto as it’s popularly referred to is a low-carb, which works to help its users burn more fat by triggering the formation of alternative energy known as the ketones. These small fuels are produced through the breakage of fats by the liver. So literally when you’re on this diet, your entire body’s functionality relies on fact-based energy 100%. Thus high-fat burning rates.
How To Start A Keto Diet
Now that you know what all these are all about. It’s time to learn about what not to eat, what to eat and how much to eat. Let’s get started;
What Exactly Can You Eat?
Healthy fats: the rule here is to eat more healthy fats for your body to release unhealthy ones. Therefore, you can start by stocking some coconut oil, olive oil, avocado, bacon fat. ghee, etc. You get the flow, right?
Protein: as for these ones go for organic meat, eggs, fish, some seafood, etc
Vegetables; when it comes to veggies, try as much as possible to avoid starchy ones and instead focus on the leafy ones such as the spinach, capsicum, broccoli, tomatoes etc. You can also add berries as a fruit.
The most important advice here is to avoid eating as many carbs as possible. The less of them you take( keep it at below 20g per day), the faster it will be for your body to reach ketosis, hence quick weight loss results and reversal of some other health conditions such as diabetes.
But don’t worry about counting the carbs, everything will just fall into place once you strictly adhere to the diet guidelines. According to Keto conduct; a leading online site on the ultimate guide to the ketogenic diet, there are various diets in place for various individuals. That too depending on their needs. From cyclic, target, high-protein and standard, just learn to follow instructions and you will be on the right track towards gaining full control over your life.
What Foods To Avoid
Now that you already know what to include in your plate, it’s time to learn what to keep out of it. Basically, you will have to avoid sugary foods, no matter how intriguing they are. This ranges from bananas, sodas, chocolates and other starchy meals such as pasta, bread, rice, potatoes, etc.
Your main concern should be foods with high-fat content. This is because, even if they have some protein benefits attached to them, the fats should always be a bit higher. Remember, if you consume too much protein, the probability of them being converted into blood sugar rises and that means you won’t achieve your goal.
What Can You Drink?
Just like any other meal plan, you also have to keep yourself dehydrated. The most obvious of all drinks is water. So have plenty of it, but ensure it’s free of contaminants. You can also take a cup of your favorite coffee and tea. Nut just to be on a safer side, avoid all types of sweeteners. You will take care of your sweet tooth later. If you love some milk, add a little bit of it to your coffee/tea and enjoy the smooth feeling.
Well, you must be wondering, “what about alcohol?”, you should only aspire to have an occasional glass of wine. That’s it. There are various comprehensive keto drinks/alcohol guidelines available online. So ensure you follow one as well. Remember, no compromising, no gaining. After all, it’s only for a short while and who knows, by the time you’re done, you might as well be used to your new lifestyle.
Who Should Avoid The Keto Diet
Like any type of exercise regime, not everyone is eligible for a keto diet. And although most individuals are safe, those under hypertension and diabetes medications should seek professional guidance before participating. Pregnant and breastfeeding women, however, should avoid it if possible.
Big Mistakes That You Should Avoid When On A Ketogenic Diet
When the diet guidelines implicate that you should consume fewer carbs, it doesn’t mean you also avoid vegetables. Yes, some greens might contain high carbs but consume ones rich in minerals and vitamins for your gut health. Very important.
Your exercising sessions might suffer the first few weeks as your body tries to adjust, but ensure to go back to it as soon as you can. It plays an important role in achieving overall wellness.
Salts such as sodium, magnesium, and potassium should be an important part of your daily intakes. Lack of them can lead to fatigue and weird cravings. Spinach and avocados are a good source of potassium.
How Long Will You Keto Diet?
There is basically no right or wrong duration to stick to a ketogenic diet. Some go for weeks, others for months and some never really stop. So if you’re doing it for a long-term goal, and would like to use it for a while, then you should consult your practitioner for appropriate advice.
One exciting thing about the keto diet lies in the fact that it offers a lot of flexibility when it comes to picking your preferred guideline. But as evident from the above information, it demands a lot of patience and discipline to achieve desirable results. Therefore as a beginner, your task should be to equip yourself with the correct information and know the do’s and don’t s. Once you do, everything else will fall into place.