There’s no diet like the ketogenic lifestyle. Combining the power of calorie restriction with the distinctive benefits of nutritional ketosis, offers you an effective way of losing weight and improving health. That’s the major reason why it has become one of the hottest trends.
However, delving deeper into the keto diet shows that there’s a big discrepancy between what science says and the beliefs many people have held about it. With all the myths out there concerning achieving ketosis, you can easily get confused if you’re planning to embark on a plan. Here are 5 sure tips to guide you to success.
Hydration is Key
It looks quite obvious for someone following a keto diet plan to think they need to stay hydrated. However, it’s one of the hardest things to follow. It’s recommended that you take 32 ounces of filtered water early in the morning. Afterward, take 48, but before noon.
Deal with Bowel Mobility Issues
One of the biggest challenges that people on a ketogenic diet face is constipation. This condition drives up blood sugar and stress hormones, making it almost impossible to remain in ketosis. Bacterial or yeast overgrowth in the small intestines, dehydration, and fewer fibers in your diet can result in constipation.
To correct yeast bacterial overgrowth, consume fermented foods such as apple cider vinegar, kimchi, pickles, and sauerkraut. You also need to drink lots of water and add in pink salts to get extra sodium when doing a keto diet. If necessary, you can also take magnesium supplements.
Practice Intermittent Fasting
Intermittent fasting is one of the best ways of getting into and maintaining ketosis since you’ll be reducing calories while avoiding carbohydrates or proteins. It’s even a great idea for successfully executing a keto diet on a budget. However, it’s important that you reduce your carb intake a few days before starting your fast to avoid hypoglycemic episodes.
During the fast, you could hydrate and consume organic coffee and herbal teas with coconut oil and/or grass-fed butter. The short and medium chain fats in these products help boost ketone production as well as stabilize blood sugar better than water fasting alone.
Reduce Protein Intake
There’s a temptation to consume lots of protein when you’re on a keto diet. That’s dangerous because the body is able to convert the amino acids into glucose through gluconeogenesis. Monitor your body’s responses after a protein-rich meal. However, remember that some people require higher protein levels as compared to others.
Good Choice of Carbohydrates
Although a keto diet is a low-carb plan, it is recommended that you take nutrient-rich carbohydrates. Some sources of such are non-starchy vegetables and small quantities of low glycemic fruits like lemon. You may also choose to cycle in carbohydrates once in a while, say on a weekly basis. Just avoid sweet potatoes and reduce berries on low-carb days.
Start Your Diet Today
Although this is not an exhaustive list of all the tips you may need to have a successful keto diet, it gives a solid foundation to avoid some common pitfalls. Just remember to hydrate yourself, practice some intermittent fast, choose your carbohydrates wisely, watch your protein intake, and deal with constipation. Good luck!