Understanding ketosis
Ketosis is a metabolic state when your body primarily uses fat for generating energy instead of carbs.When carbohydrate intake is significantly reduced, such as in a low-carb or ketogenic diet, the liver begins to break down stored fat into molecules called ketones. Ketones serve as an alternative fuel source for cells, including the brain, when glucose (carbohydrates) is limited. This shift in energy production can lead to weight loss, as the body burns stored fat, and it is a defining characteristic of the ketogenic diet. While theketo diet can be effective, it is essential to understand the dos and don’ts to reap its benefits safely and effectively.
The dos of keto diet
- Consult your doctor or nutritionist: Before embarking on the keto journey, consult with a healthcare provider or registered dietitian. They can help assess your specific health needs and determine if the keto diet is a suitable choice for you.
- Plan your meals in advance: Create a meal plan that includes a variety of keto-friendly foods like meat, fish, eggs, non-starchy vegetables, nuts, and healthy fats. Proper planning ensures you meet your nutritional needs and stay on track.
- Track your macros: To maintain ketosis, aim for a daily intake of approximately 70-75% fat, 20-25% protein, and 5-10% carbohydrates.
- Stay hydrated: Increased urination is common on the keto diet, which can lead to dehydration and mineral loss. Keep drinking water throughout the day. You can also consume electrolytes in moderation.
- Opt for healthy fats: Focus on healthy fats like avocados, olive oil, coconut oil, and fatty fish. These fats provide essential nutrients and support ketosis.
- Choose quality protein: Opt for lean and high-quality protein sources like poultry, lean cuts of meat, and fish. Avoid processed and high-fat meats.
The don’ts of keto diet
- Don’t forget fiber: Constipation is a common side effect of the keto diet. Consume fiber-rich low-carb vegetables to promote digestion and prevent constipation.
- Don’t over consume protein: While protein is essential, excessive intake can potentially kick you out of ketosis. Stick to moderate protein levels.
- Don’t rush the change: The initial transition into ketosis, often called the “keto flu,” can come with side effects like fatigue, headaches, and irritability. Allow your body time to adapt, and consider gradual carb reduction.
- Avoid processed foods: Processed keto-friendly snacks may seem convenient, but they often contain unhealthy additives and artificial ingredients. Opt for whole, unprocessed foods.
- Limit alcohol: Alcohol can slow down weight loss and may disrupt ketosis so it is best to avoid alcohol intake.
- Don’t skip veggies: Some keto enthusiasts focus too much on fats and proteins while neglecting non-starchy vegetables. These veggies provide essential vitamins and minerals.
Now that you are well-versed with all the dos and don’ts, you can try the keto diet for weight loss. Ensure you do not follow any diet that is unhealthy or can weaken your body. Listen to your body and consult a nutritionist for guidance on how to follow new diet plans.