If you’re unfamiliar, a ketogenic diet is a low-carb, high-fat, moderate-protein diet that helps you lose weight and maintain a healthy body, thereafter. By limiting the carbohydrates in the diet, the body turns towards fat molecules for energy and breaks them down. This supports rapid weight loss along with improving other conditions like high inflammation, poor metabolism, etc. For those planning to hop on this low-carb, high-fat bandwagon, here are some do’s and don’ts to take care of:
Do Become Okay With The Fat
Most people are afraid of fat-rich foods. All thanks to the popular notion that fats are bad and it’s best to avoid them. Although if you’re planning to go on keto, then having a fat-friendly attitude is a must. Before going on a full-fledged keto program, start making small tweaks to your everyday diet, like adding more oils to food, snacking on seeds and nuts while cutting off carbs. Replace potatoes with a keto-friendly veggie and order a burger on a lettuce leaf. If these changes scare you, a keto diet may not be your best bet.
Don’t Miss Out On The Meal Prep
Your meals will look completely different now that you’re on a ketogenic diet. So, plan well. Because as the cliche goes ‘Failing to plan is planning to fail’, you’ll soon be reaching out for a meal that isn’t keto-friendly, knocking your body out of ketosis. The key to experience the weight-loss and health benefits of a keto diet is to stay on track. Meal prepping in advance will save you time, money and avoid opting for a meal that isn’t keto compliant.
Do Eat A Lot Of Fiber
One thing that people most often miss in a keto diet is fiber. That’s a possible downside of restricting carbs, you don’t meet your daily requirements of fiber. A low fiber diet is a direct consequence of not planning or researching a ketogenic diet well. To keep things moving along, we suggest you include a lot of high-fiber, non-starchy vegetables like cauliflower, broccoli, kale, and green leafy vegetables. For someone who needs to feel full after a meal, fiber is a must. Making the mistake of having low fiber can be another reason why you aren’t losing weight on keto.
Don’t Overdo Protein
We’ve been told innumerable times to load up on protein and let go of fats, and a ketogenic diet advocates the opposite. In a keto diet, go high on fats and eat only moderate amounts of protein. We become so focused on restricting the carbs that we completely forget about the protein. The problem is – protein gets converted into glucose and can take your body out of ketosis. Excess protein is above 2 grams per kg of body weight, anything below that is okay.
Do Try Bulletproof Coffee
One of the best keto-recommended beverages is bulletproof coffee. Made by mixing butter or coconut oil into your regular black coffee, this is a creamy, calorie-rich version to replace breakfast and stave off hunger till your next meal. Having more healthy fats is the basis of a ketogenic diet and all supporters of this regimen will vouch for this delicious drink. Skip cream or sugar though, and have it in the mornings than any other time of the day.
Don’t Miss Out On Sleep
Many of us perceive sleep to be for the weak. But sleep is important for our existence in every way. Trust me, I just read the book Why We Sleep by Matthew Walker and I have newfound importance for this benign habit now. In terms of fitness regime, if you fail to get the recommended 7-9 hours of sleep, your cortisol levels spike up, disarming hunger control hormones and throwing you out of ketosis. So, get in your shut-eye to experience the rewards of your ketogenic diet.
Do Talk To Your Family & Friends
Tell them your new diet plan. Because going on a specific diet implies you can’t eat normal meals on a family dinner. If they are skeptical, just tell them you have done your research, it’s safe and you really want to try this. They don’t have to be excited about the idea, only supportive. Being clear would inhibit anyone pushing a sweet treat or inviting sharing a plate of pasta with you.
Don’t Ignore The Side-Effects
All diet plans have their own side-effects. In the first few days of being on a keto, you may experience what dieticians have termed as keto flu. Your body is adjusting to taking energy from the fat than carbs. In the first few days, you may feel lethargic, nauseated, irritated, and experience abrupt bathroom timings. That’s why pick a time to start keto when you have no obligation from work or personal side. If the symptoms persist or you’re finding it too difficult to continue, it’s okay to accept that keto might not be right for you.