The ketogenic diet has gained worldwide attention now and every single person knows about it. This term has been in the limelight because of its rapid weight loss property. If you’re someone who’s trying to lose weight then you should give it a try for once. But before jumping on the bandwagon you must know what is a ketogenic diet?
Let us put it simply, a ketogenic diet is a high consumption of fats, a moderate amount of proteins, and a very little carbohydrate intake. It is quite a restrictive diet because you have to keep a constant eye on your macronutrients (fats, proteins, carbohydrates). In this way, glucose reserves are eliminated from the body. The body gets its energy by breaking down fat molecules into energy-rich ketones. This whole process is called ketosis.
A ketogenic diet is somewhat tricky as well as simple. So at the same time, you must have proper knowledge about this new lifestyle. Otherwise, the ketogenic diet can create havoc on your body metabolism. So whether you’re on a weight loss journey, treating any medical condition or trying to improve your lifestyle, you must be well aware of it.
In this blog, we’re going to discuss some of the important keto tips and tricks. These tips and tricks are great for beginners that will also be helpful for their keto journey.
Do enough research:
If you’ve decided to opt for a keto diet, then you must do extensive research about the diet. The whole mechanism of the ketogenic diet consist of: the side effects, the food choices, your workout routine and the possible consequences of this new diet on your body. Reading two or three pages of information about the keto diet may not be enough. You must have full command of what you’re doing in the future with your body. Thus awareness aids in assisting you with stocking your fridge with fat-rich foods.
Opting for a new lifestyle doesn’t mean you have to be fancy all the the time. It is actually rather important to keep it very simple in the beginning. Just pick a protein with a low-carb veggie, add fat into it and you’re good to go. Don’t go overboard with stocking up your fridge and pantry with fancy and expensive items. Otherwise, in the beginning, you’ll soon give up because of the repetitive recipes which can also affect your pockets.
Cut out carbs gradually:
If you’re coming from eating a lot of carbs and sugars then don’t just cut them out instantly. A sudden change will be a shock to your body. Give your body some time to adjust and cut the carbs out gradually. Start by eliminating all the sugars first such as sodas and candies etc. Then cut out the complex carbs like pasta, bread, etc. Lastly, in the end, cut out the starchy vegetables and fruits.
Eat only when hungry:
There is no need to eat when you’re not hungry. If you have achieved the daily goal of macros intake then just sit back and relax. Listen to your body and eat only when it gives the signal.
Always track what you eat:
When you’re on a keto diet, you must track or make a record of everything that you’re eating. This is important especially at the beginning of your keto journey. If you track everything you eat, you’ll always get the idea of your net carb intake. Tracking is also important because you should have a baseline from where you can measure your progress. There are different apps on the internet and/or in the app store that you can download on your phone that also help in tracking your carb intake.
Avoid keto flu:
This is the common side effect of the keto diet. It is an indication that your body has gone into the state of ketosis. During the keto flu, you may experience some symptoms like headache, nausea, and fatigue, etc. As your body shifts its primary fuel source from glucose to fats, it undergoes a metabolic change. That change takes time to adjust to this new routine. However, there is nothing to worry about, keto flu is temporary and easily manageable. You have to make sure that you’re getting enough electrolytes (sodium, potassium, magnesium) and add a generous amount of salt to your food to avoid keto flu.
Always stay hydrated:
Drinking water is equally important whether you’re on some diet or not. For best and long-lasting results, you have to keep yourself hydrated because, in ketosis, the body flushes out a large amount of water so it’s crucial to drink enough water.
Make easy recipes:
Opting for a ketogenic lifestyle doesn’t mean that you cannot enjoy delicious foods. There are plenty of keto recipes that are simple, quick, and are equally delicious. You just have to add the right amount of ingredients and voila! your food is ready to serve your stomach. However, the key is to make it simple in the beginning so that you can grab the pace to achieve the desired results.
Always read the labels:
Stocking up your pantry and fridge with keto-friendly foods can be nerve-wracking for beginners. Most of the products are labeled as sugar-free, low-carb or carb-free. But still, they have a tiny amount of sugar that can sabotage your ketosis. Always read the labels and pay close attention to their nutritional value as it helps in buying the right products.
Plan your meals:
Planning your meal provides a great opportunity to maintain your ketogenic lifestyle. Meal planning is pretty important especially at the beginning of your keto journey because at that time your cravings are at their worst. So having keto-friendly foods in your fridge and pantry can help you in prepping your meal. In addition, it helps in preventing you from ordering pizza or rushing into the nearest restaurant to kill your hunger and cravings.
Keto is a proper lifestyle. If followed properly, it can result in a happier and healthier version of yourself. Always give your body some time to adjust to this new routine. You will subsequently begin to see the results after a month or two, maybe sooner. Don’t be impatient as it may not be just a matter of a few days. Always remember consistency is the key.