A keto diet is mainly known for being a low-carb diet that makes the body produce ketones in the liver which is then used for energy. This diet is referred to as a ketogenic diet, low carb diet, low carb high fat (LCHF), etc.
The natural process of ketosis helps the body to survive when the food intake is low. Ketones are produced during this process by breaking down the fats in the liver. The diet is usually preferred by people who aim to achieve a healthy lifestyle.
If you wish to follow a keto diet you must know what you should eat and what you shouldn’t. The concerned person must have a general understanding of foods that are keto-friendly and ones that are not.
They also must know how to apply the principles of a keto diet to food to figure out which foods are suitable for such a diet. Here are some mistakes to avoid if you wish to try the Keto diet.
Any diet you follow requires you to stay well hydrated. When your body is burning fat to produce energy, water intake needs to be increased. Water can generally be found stored within carbohydrates in the form of glycogen.
About 3g of water is stored in every 1g of glycogen.
Fewer carbohydrates = less glycogen storage = less water storage.
Hence when you are on a keto diet, more intake of water is needed. A general rule you can follow is drinking 0.5 oz to 1 oz of water per pound of bodyweight.
Any excess calories that you take in are stored in your body as fat. Consuming too many carbs increases body fat.
Fat is your body storing calories. The keto diet is a low-carb and high-fat diet. You must make sure your body is getting enough fat-rich food to keep it full and nourished.
Good sources of fat include Coconut Oil, Olive Oil, Butter, Eggs, macadamia nuts, Cream Cheese, etc.
Both resting and exercising are vitally important for maintaining successful weight loss and general health. To promote lean muscle mass, your body needs to be slightly stressed through regular exercise.
Sweating through exercise is a great way to flush out toxins from your system. Lack of sleep impacts your hormonal balance and results in hunger pains. Your body ends up seeking extra sources of energy.
So, if you are on a Keto diet, you must stay clear of processed sugars and carbohydrates.
You need to get at least 7-8 hours of sleep each night. It’s good to decrease screen time by 1 to 2 hours before bedtime. Avoid caffeine in the afternoon, try to hit the bed the same time every night, and don’t eat right before sleeping. Getting enough sleep is vital for a keto diet.
When you experience extreme stress, weight loss doesn’t happen. Try to meditate and identify the cause of stress. Then try to eliminate it. It is important to remove as much stress as possible when you are on a keto diet.
The main goal of a meal plan is to ensure that you stick to your diet and don’t lose track. Once you plan your meals for a few days you will be able to stick to your macros with ease and not fall into temptation when you don’t have available food at home.
If you don’t keep a meal plan then you will end up eating whatever is convenient, and this wreaks havoc on your diet plans.
When you follow the keto diet, you’ll feel less hungry and have fewer cravings. However just like any other diet you need to cut down on snacks. If you eat too many snacks then your calorie count shoots up and you will miss your weight management goals.
To help anyone following a keto diet, there are delicious keto-friendly snacks that will help you take care of your carb cravings.
When on a diet we often tend to compare results with other individuals. A person’s metabolism and weight management patterns are unique, hence what may work for someone may not work for you. You need to stop comparing your results with other people and focus on seeing the overall development of your health.
Slow improvement is still improvement so if you see you are not losing weight fast enough using a keto diet, stick to it. Slow progress is better than no progress.
Keep track of the number of carbs entering your body. Ensure that your body is getting the nutritional value required to repair and build it as it burns excess fats. Track your macros since it’ll be a game-changer for you.
You can tweak and adjust your diet accordingly to maximize results and weight loss. Various apps are available which will help you score and track your calorie intake ensuring you follow a balanced keto diet.
When you watch the scale too frequently you sometimes disappoint yourself when the changes don’t happen fast enough. When you follow a keto diet, you will lose weight very easily in the beginning. However, this is mostly due to water loss, not weight loss. The scale shows a measurement of your whole body and not just your fat.
You need to know what your body fat index is. Try to monitor the differences in that rather than your entire weight. Use a body composition scale if you wish to monitor minute improvements. Also, your body weight fluctuates throughout the day so it’s best to weigh yourself only once in the morning.
This will give you the most accurate reading of your body weight. Don’t obsess about your weight. Try to stick to the diet and you will see results.
A keto diet is a healthy and balanced diet program that will not only reduce the fat in your body but also give it a healthy and nourished look. There are several online resources that offer you customized keto diet plans. Use them to build a healthy body.