Healthy Living

7 Best Keto Diet Tips For Beginners

Getting into the state of ketosis is very challenging. When the body converts fat instead of glucose from carbohydrates, one is required to follow a strict plan that involves discipline and commitment. Below are seven keto diet tips that will make the keto diet journey more bearable for beginners.

Research

The first week of following the ketogenic diet is the most challenging phase of the program. This is the time when your body adapts to ketosis which only happens if you strictly follow the guidelines on the types of food you can and can’t eat and the best time for you to eat. Doing an informative research is essential in maintaining a ketogenic diet plan, according to Perfect Keto.

You must first earn a deep understanding of how the ketogenic diet differs from other diet plans today. The first thing you need to know is how you get your body to enter ketosis. This is when your source of energy is converted from the usual glucose from carbohydrates to fat. To achieve this, you must limit your carbohydrate intake to as low as 20 grams per day and, at the same time, increase healthy, fatty food consumption.

Make sure that you calculate the nutrient content of the foods you are eating, Healthy fats should comprise 70 to 80 percent of the diet. You can source them from healthy options such as coconut and MCT oil, olive oil and grass-fed ghee. You also need to eat at least 20 to 25 percent of protein from pastured, organic meat, eggs and fresh fish. Lastly, your carbohydrate intake should only be 10 percent and should comprise only low-carb vegetables such as tomatoes, broccoli and cauliflower.

Macronutrient Breakdown

Next is knowing your specific macronutrient breakdown and following through with that plan. You need to eat the exact amounts of fat, protein and carbohydrates from each meal and prepare homemade keto meals to make it easier for you to follow the program.

Preparation takes patience. You need to establish concise goals in order to achieve its benefits, such as choosing the best time when to eat or not to eat during the day. If you are working during the day, it is best to eat snacks in between working hours. You must also choose the best time when intermittent fasting would not deteriorate your body’s performance at work. The best way to do this is to not eat at night and only consume meals during the busy hours of the day.

Hydrate

Ketosis burns your stored glycogen and results in frequent urination. The diuretic effect may be temporary but you need to keep yourself hydrated to prevent health conditions such as head and muscle aches during the first weeks of the program. Taking targeted mineral supplements and adding sea salt to your drinking water will also help.

Intermittent Fasting

According to a report published in the U.S. National Library of Medicine, fasting allows your body to undergo alternative metabolic phases such as ketosis and channel ketone body-like carbon sources to do the work instead of the usual burning of glucose for energy. The 12-hour, no-meal intermittent fasting plan is recommended for ketogenic diet followers. This elevates the metabolic process, allowing you to lose more weight and even improve your overall health.

Low-Impact Exercises

Keto beginners usually experience the keto flu that includes symptoms such as head and muscle aches and fatigue. Instead of immobilizing yourself when this happens exercise to ease the discomfort. Engaging in low-impact exercises such as yoga, walking and swimming helps your body to properly adjust to ketosis by burning your glycogen stores faster. It also improves blood circulation without leaving you restless. After two to three weeks, restlessness may dissipate especially when you regularly intensify the exercise.

Keep Stress Levels Low

Chronic stress adversely affects your biological level such as disturbing your hormone production. When this happens, it takes longer to lose weight due to higher levels of cortisol, which is the body’s main stress hormone. Lower your stress levels to afford the faster weight loss benefit of the ketogenic diet. Routines such as meditation and yoga help keep stress levels low.

Sleep

Like higher stress levels, lack of sleep also leads to prolonged metabolism since the condition spikes your food cravings, making it harder for you to lose weight fast. You need to establish an environment that is conducive to healthy sleeping patterns such as resting in a dark room, turning off gadgets an hour before bedtime, keeping the bedroom at 65 degrees Fahrenheit and ensuring that you get seven hours of sleep per day. This will prevent you from feeling restless whenever you follow the 12-hour intermittent fasting method.

Ketogenic diet Consciously chew your food at a slower pace to reduce appetite and lose weight. MootikaLLC/Pixabay

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