The Keto Diet has lately grown as one of the most popular trends as it shows us how beneficial a low carb diet is for our health. It demands you to cut out a large portion of carbohydrates from your diet and replace it with healthy fats. Embracing a low carb and a high fat diet has been proved to offer quite a few major health benefits like reduced inflammation, improved brain function, and noticeable weight loss. First, we must know the process of Ketosis in which the body can even survive well even when the food intake is low.
During the period of following the low carb diet, our body produces ketones in the liver to be used as energy instead of insulin and glucose that comes from carbohydrates. Carbohydrates form a major part of our diet and so just the thought of cutting it or omitting it out of our diet can discourage many people from following Keto diet. Fortunately, there are several tricks and things that you should keep in your mind and implement them to help you start with the unique diet of low carb and rich with a high-fat diet with the least effort.
#1 Know What to Eat and Avoid
Unarguably the first step is this! Limit the intake of carbs most importantly. Have knowledge about which food contains fatter, or carbs, or proteins. This will help you to narrow down your choices. For example, it is not just bread, pasta, chips, cookies, and ice cream that contain carbs. Beans carry protein, but they are also high in carbohydrates. Fruit and veggies also mostly contain carbs. Mostly, meats and pure fats, like butter and oils do not contain carbohydrates at all.
#2 Your Relationship with Fats
People are afraid of fat because they have been warned that it leads to critical and damaging conditions of health and may even kill them. To prepare yourself for a high-fat diet, start making small adjustments to your daily diet. Instead of potatoes or rice in your meal, opt for non-starchy vegetables. Add more oil as you cook. Slowly cut out carbs from your diet and add all the possible sources of fats. If you are scared of fats, keto diet cannot be your solution otherwise.
#3 Reduces Stress
Chronic stress will severely affect the capacity of the body to produce ketones in the liver. This is because the stress hormone cortisol increases the blood sugar level that prevents your body from burning fats for energy as there is excess sugar in the blood. If you are currently having a high level of stress your life, starting the ketogenic diet may not be advised. It is best to start Keto diet when your stress level is minimal and you are able to devote more time to ketosis. Take steps to reduce the stress in your life by enough sleep, regular exercise, relaxing techniques like deep breathing, meditation or yoga.
#4 Intermittent Fasting
Intermittent fasting is the most effective tip you can put into action right away to get into ketosis and help you lose weight. This procedure includes no drinking or eating anything that contains calories for some period of time. When you do not consume calories for a few hours, your body starts depleting all of the excess glucose that was already stored in your body from eating carbohydrates. With Keto diet, the body first burns through any glucose that is already present in your body. The first step you can take for intermittent fasting is to skip breakfast in the morning. This also speeds up your metabolism.
#5 Enough Electrolytes
During Ketosis, your kidneys excrete more water and electrolytes. Make sure to get the sodium and potassium in sufficient amount that your body needs to function properly. Salted bone broth and other salt-rich food are important for you as you follow this diet.
#6 Stop Drinking Diet Soda and Intake Other Sugar Substitutes
Just because diet soda has zero calories does not mean it fits into your keto diet plan. Diet sodas use sugar substitutes which increase blood sugar levels that increase glucose and insulin level in your blood.
#7 Exercise Frequently
Maintaining a routine exercise and fitness regime while on the keto diet can elevate your ketone levels and double the positive effects of the same diet. To get into ketosis, our body needs to eliminate any glucose present in the body. Exercising uses various types of energy including carbohydrates, fats, and amino acids. The more frequently you exercise, the quicker your body helps to reduce the glucose store. Once your body has got rid of its glucose storages, it will search for other forms of energy for fuel and will lead to fat for energy through ketosis.
Make sure to stick to your keto diet no matter what. Determine is the key to success. Carbohydrates have been a major part of everyone’s diet and staying without it may seem to be a very difficult task. It is not your fault that you will experience strong urges for carbohydrates to be included in your daily meals. But be sure to stay steer clear from carbohydrates and incorporate the above-mentioned tips on Keto diet to enjoy positive results and have a healthy and a focused life.