Ketogenic Diet: Here is information about what the diet actually includes.
- The keto diet has become one of the most popular weight loss diets
- Those planning to try the diet need to understand some facts
- Here are some expert tips and tricks to help you get keto right
Lately the keto diet has become a huge hit. The diet's success in controlling weight – and thereby controlling blood sugar and avoiding heart risk factors – has made it one of the most popular weight loss diets. Our body gets its energy from burning sugar, which is made from carbohydrates, i.e. glycogen. If the body runs out of sugar during a heavy exercise, it goes into starvation mode. When this happens, the body begins to conserve its remaining sugar reserves and burn fat for energy (fat reserve stored in adipose tissue). Then the body enters into ketosis, a state in which your body burns fat rather than sugar for energy.
Keto Diet Macros:
If you are planning on following the ketogenic diet, it is important to understand some facts about it:
- The ketogenic diet (or keto diet) isn't just another form of diet.
- You don't have to be in ketosis forever.
- A ketogenic diet doesn't mean you have to deprive yourself.
- When you eat highly processed sugary foods and refined carbohydrates (simple carbohydrates), you need to alleviate them.
You should eliminate the C.R.A.P. = carbohydrates, refined sugars, artificial foods, processed foods. First, remove refined sugars and processed carbohydrates (like bread, pasta, sugary drinks, energy bars, cereal, alcohol, candy, etc.).
This doesn't mean you will never be able to have your favorite food again in the future! Once the diet has passed the adjustment phase and the body has started burning fats, you can experiment with keto versions of the food that you like best.
The adjustment phase can be difficult and shows how the person ate before, which can also lead to headaches, fatigue, and withdrawal in some people. So don't forget to take it easy.
(Also Read: Lazy Keto Diet For Weight Loss: What Is It And How Effective Is This Variant Of The Ketogenic Diet?)
Keto Diet: Here Are 6 Keto Diet Tips To Help You Eat Keto Right:
If you are following the keto diet and can be successful without the hiccups, then you should move on with the diet. However, if you feel uncomfortable, it may be time to reevaluate.
1. Listen to your body needs
Some people include dairy products in their keto journey, while others don't. Your body will eventually send you signals on how it reacts to certain foods.
2. Improve the quality of nutrients
Consume healthy anti-inflammatory fats and organic products as a source of high quality protein.
3. Change of lifestyle
To get the maximum benefit, it is important to stick to your eating plan and follow a healthy lifestyle. These include regular exercise, hydration, getting enough sleep, and reducing stress.
Ketogenic diets also require a lot of exercise.
4. The body not only rides on ketones, but also relies on electrolytes like sodium, potassium and magnesium. Because sodium is lost during ketosis, the kidneys absorb more sodium while excreting more potassium in the urine. Hence, it is important to use foods rich in potassium, such as bananas.
Signs that your diet is not getting enough potassium:
- Strong headache
- Tiredness (both physical and mental)
- Fluid retention
- high blood pressure
- Muscle and leg cramps
- Muscle weakness and pain
- Nausea, gas, and stomach cramps
5. When glucose is converted to glycogen in the liver, it binds to water, resulting in a more "hydrated" body. It is always important to note that fat does not combine with water. During the state of ketosis, the body does not absorb as much water, so the body is less hydrated. Hence, it is important to be hydrated while on a keto diet.
(Also Read: What Is Keto 2.0? How Is It Better Than Keto Diet For Weight Loss? Experts Reveal)
6. Finally, remember that the keto diet plan narrows down your nutritional options and is more difficult to maintain in the long run. Once you have reached your desired weight, there is no need to stick to the keto diet.
About the author: Vasudha Gupta is a clinical nutrition specialist and founder of Calorie Pod Nutrition. It works with an integrative nutritional approach and enables sustainable weight loss. She completed her postgraduate diploma from the Christian Organization for Young Men and a certificate course in healthy eating from Harvard University.
Disclaimer: The opinions expressed in this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information in this article. All information is provided "as is". The information, facts, or opinions in the article do not reflect the views of NDTV and NDTV assumes no responsibility or liability for them.