Tips on Keto Diet
A Keto diet involves the power of calorie restriction to provide people an effective way to lose weight and improve their health. The following are important tips for the keto diet:
Change Your Food Environment
The type of food in our environment can trigger our desires to eat. As soon as you have your eyes on food the brain is motivated to want to eat. To make it easier to stick to your keto diet you have to try and avoid food temptations. Only have keto-friendly food in your house. Hunger is a strong motivator and it doesn’t care about the rules.
Make sure you only have the healthiest keto foods, throw away all foods rich in carbohydrates. To prevent temptations, plan your meals ahead of time. While traveling ensure that you have pre-made meals or snacks and go to keto-friendly restaurants. Don’t forget your macronutrients goals, only eat the foods that you measure and track.
Track Your Macronutrients
Use a calorie tracking app and a scale to track your macros. Using both will ensure that you will be much more accurate in knowing how much you are consuming per meal. Avoid guesstimating it will cause you to eat more calories than you intend.
A food scale is a good option, it is more precise and will guarantee you the results you want. To find out what your calorie and macronutrient needs are, plug your information into the tracking app. It will tell you the number of calories and grams of fat, proteins, and carbs you are required to eat daily to achieve your desired weight.
Prepare for Keto Flu and Other Concerns
A Keto diet will cause many changes throughout your body and it is likely at first you won’t feel good. You will have a rapid loss of water and minerals like sodium and many keto diets will have flu-like symptoms during the first few days of keto dieting.
Some of the symptoms you may experience include; dizziness, nausea, cramping, stomach pains, muscle soreness, insomnia, irritability, etc. Most of these symptoms can be easily cleared up by drinking plenty of water and consuming food in minerals. If your flu symptoms go over a week, then the keto diet may not be the ideal diet for you. A ketogenic diet is usually not advisable for people with adrenal issues and hypothyroidism.
Do a Short Fast or Fat Fast
Going without earrings for several hours is a way to get into ketosis successfully. Many people opt to go into mild ketosis between dinner and breakfast. Intermittent fasting is a dietary fasting approach that involves regular short-term fasts that may induce ketosis.
Fat fasting involves consuming approximately 700-1,100 calories per fat around 80% of which comes from fat. A high fat intake together with a low-calorie intake may help you reach your ketosis goals before you know it. A fat fast may be inadequate, it should be followed for a maximum of 3-5 days.