***I’ve had a lot of messages about nutrition and the keto diet, so please read on for more info about the Keto diet.***
Everything You Need to Know About Starting the Keto Diet
It seems like every year there’s a new diet fad sweeping the nation. Right now, that diet fad seems to be the ketogenic diet, or keto diet. The way this diet works is by telling you to reduce the amount of carbs you eat and increasing the fat you eat. While this seems counterintuitive to everything you’ve ever heard before, it works by forcing your body to burn the fat instead of the glucose received by high-carb foods. And while the keto diet has been known to deliver excellent and quick results, there are still a few things you should know about the diet before you begin.
All About Ketosis
The main goal of the keto diet is to get your body to go into ketosis, which means your body is breaking down fat and releasing ketones into your blood. These ketones are then used as the main fuel source. For those starting the keto diet, limiting the amount of bread and pasta you eat is very important. In fact, most people say you should consume between 30 and 50 grams only on this diet. Getting into ketosis can take anywhere from a few days to a week. Using ketone test strips will work to help you know if you’re in ketosis, and these can be purchased at your local wellness store.
The Keto Flu
One of the biggest challenges for those doing the keto diet is getting through the keto flu. This flu occurs to some people on the keto diet and provides symptoms similar to those of the regular flu: achy body, fever, runny nose, etc. The important thing to note is that this is a sign ketosis is starting to take place and you should do your best to get through it. One way to avoid the keto flu is to drink plenty of broth, which is high in salt and can keep your body from feeling sluggish. Just know that once you have the keto flu, you likely won’t get it again unless you fall off the keto diet.
What to Eat
Knowing what to eat on the keto diet is important, and most people find success when they plan out meals and snacks ahead of time. Basically, you want to avoid anything that is high in carbs, such as bread, pasta, and legumes. Instead, you want most of your diet to come from fat and protein, so using butter, salt, and oil is important. In addition, bacon is a great food source for the keto diet. If you’re struggling, think about focusing on meats and vegetables. Opting for hard-boiled eggs or string cheese as snacks can also help you achieve success on the keto diet.
For some people, the thought of not eating bread or pasta or sweets can be difficult to imagine, but thankfully, you can substitute some of your favorites by swapping out ingredients. For instance, you can make keto break using almond flour or coconut flour instead of traditional flour. In addition, you can make an assortment of keto fat bombs that still provide the sweet tooth craving you need to move forward with the diet. Do some research to find the best substitutes for your favorite foods and you’ll have an easier time making the adjustment.
Some people find quick success with the keto diet while some people may see results much later. However, like any diets, there is the keto plateau. This means after losing weight and finding success on the diet you start to notice your weight plateaus for a while. Just remember this is normal, as it’s your body’s way of regulating the changes. Don’t let the plateau discourage you from continuing the keto diet. Instead, just know you should power through it and you’ll again start to see results.
Some people swear by just following the keto diet to lose weight, but it’s also a good idea to combine the keto diet with an exercise routine. If you avoid working out, you will find yourself dealing with the keto plateau for longer periods of time, or you may not receive the exact results you want from the diet. Instead, when you combine a good workout with the keto diet, you’ll notice better results from the diet and you’ll have a greater chance of turning that burned fat into muscle, creating a leaner self.
The keto diet can be a great way to get the body you want, but like any diet, it can be challenging at first. The more you know about the diet and how it works, though, the better chance you’ll have at success.