2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
The ketogenic or keto diet reverses the traditional food pyramid, emphasizing a high-fat, moderate-protein, low-carbohydrate diet.
Over time, eating in this way causes the body to enter a state of ketosis, using fatty acids and ketones instead of glucose for energy. But why would anyone want to turn their metabolism from the inside out by switching to keto?
Studies show that diet can increase weight loss, improve chronic health conditions such as prediabetes and type 2 diabetes, and help prevent dementia and Alzheimer's disease.
This guide will help you to Start Your Keto Mode |. Now is the time to learn how to eat the foods that nourish you, design the activities that support you, and build a lifestyle in which you feel good.
Choose your plan
The ketogenic diet it is not one-way, which corresponds to all approaches. Once you are in ketosis, there are several versions of the diet that you can try to suit your needs and routine! For starters, it is best to use the standard ketogenic dietwhich requires you to eat 70 to 75 percent fat, 20 percent protein and 5 to 10 percent carbohydrates.
Are you in ketosis now? Okay, it's time to take stock of how you feel. If you have energy and enjoy your lifestyle, stick to it! But if you are an active individual and will enjoy a boost for your workouts, try a targeted ketogenic diet that requires you to eat carbs 30 minutes to an hour before or after a workout.
Meanwhile, those who follow a cyclic ketogenic diet eat 450 to 600 grams of carbohydrates two days a week before returning to 50 grams for the remaining five days. A cyclic diet may work best for you if you are an athlete or if you are focused on building muscle.
Reduce stress
Stress just doesn't get the impact it deserves. Since the food industry cannot package and sell it on an individual level, it may be easier to ignore than to face it.
But make no mistake - stress can cause chaos and yes, even sabotage your goals with keto diet. Take, for example, the infamous "keto flu" - a collection of flu-like symptoms that many experience during the first few days to weeks of keto. This is a form of stress that can and must be overcome.
Focus on supporting your body by staying hydrated, including micronutrients and electrolytes in your diet, and sleep soundly every night. Want a nutrition idea that's perfect for keto flu?
Make a raw cabbage salad with grated yellow cheese and lemon dressing or avocado salad with dill. They can simply make you doubt the virtues of your mother's chicken soup.
Eat good fats
Although medicine has focused on nutrients such as cholesterol and saturated fats, all types of fats are certainly not created equal. It is good to eat mainly vegetable sources of fats, such as nuts and walnut oils, seeds, coconuts, avocados and healthy oils.
Stay hydrated
Many foods rich in carbohydrates naturally contain water, so when we remove them from our diet to switch to keto, we can become dehydrated. In addition, the symptoms of dehydration are often vague and difficult to identify, such as fatigue, headache, and dizziness.
While you are keto, get in the habit of drinking water regularly. If you are not a fan of the idea, we understand - the water is boring. To enrich the taste, try adding some fruits and herbs to a jug of water and refrigerate it. This way you will always have delicious water on hand to hydrate yourself!
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