Keto Diet – You’ve determined that the keto diet is right for you, and you can’t wait to get started. However, transitioning to a low-carb, high-fat diet can be difficult. There’s no denying that this is a conservative diet. There’s also the fact that most Americans’ diets are rich in carbohydrates and processed foods, all of which are high on the keto naughty list. (In addition to avoiding all processed carbohydrates and junk, you must restrict fruits and eliminate starchy vegetables, nuts, sauces, and juice.)
So, before you go full-on keto, take some time to plan. “Go through your refrigerator to pantry and get rid of ingredients you don’t need for keto, or consolidate them if other people in your house will be eating them,” Naomi Whittel, author of High Fiber Keto, tells MediUpdates.
Next, choose a few keto dishes for the week and see what you should eat on the go if you get hungry in between meals. Make a grocery list and go out to the store. The more keto-friendly ingredients you have on hand, the easier it would be to stay on track. Avocados, olives, nuts and seeds (she prefers almonds, macadamia nuts, and pumpkin seeds), coconut and olive oils, eggs, canned salmon, and collagen protein are among Whittel’s staples (which you can buy in powdered form and easily mix into a hot or cold drink).
Whittel also recommends buying pre-washed, pre-cut vegetables like mixed greens, broccoli, and zucchini, which are all low-carb, high-fiber alternatives. If you’re very pressed for time, you can buy these already prepared at the supermarket. If you have coconut milk, frozen berries, and spinach on hand, you’ll be able to make a delicious keto smoothie.
Keto Diet isn’t a one-size-fits-all solution
Prepare your attitude when you’re cooking your meals. “It’s difficult to make a significant change, so think about what will keep you on track,” Whittel advises. “Connecting my everyday food preferences to the larger ‘why’ is very beneficial to me. Each has their own personal motivations for choosing keto, as well as other personal interests that fuel their participation in the diet. Be sure you know why you’re doing what you’re doing, and always remind yourself of it frequently.” She suggests thinking about keto as a dietary option rather than a quick-fix diet.
Whittel suggests starting with a keto diet that is as similar to 100 percent as possible. “This can help the body transition into ketosis metabolically,” she adds. (Ketosis is a metabolic condition in which the body burns fat instead of sugar for energy.) “Remember that there will almost always be space in the future to indulge a bottle of champagne, a keto version of your favourite treat, or even a higher amount of carbs on a more daily basis.” So, by allowing for these “treats,” you can escape the all-or-nothing mentality, which, according to Whittel, makes it easier to get back on keto if you ever wander.
When you go keto diet, you’ll have to deal with your friends and relatives
Dealing with other people’s responses can be the most difficult aspect of making a major difference in your eating habits. They might doubt your decision at best, and they might show up at your door with a basket full of processed carbs at worse.
“Practice respectfully refusing with a word of your choosing if someone is attempting to ‘sabotage’ your best efforts,” Whittel advises. “I’m pleased with what I’m eating,” she says, or “I’m working out what fits best for my body right now,” or “Thanks for your interest, so I’ve got this.” Another issue is that you’re on the keto diet so the majority of the family isn’t. Whittel recommends cooking keto as the main course and serving starch sides to non-keto eaters in this case. Cook steak with butter and roasted asparagus for everyone, then serve with sweet potatoes or rice as a side dish.
Keto has some advantages, but it is not for everybody
Burning processed body fat for energy has a number of advantages. The keto diet has been shown to suppress seizures in epilepsy patients, and animal tests indicate it could also have anti-aging, anti-inflammatory, and cancer-fighting properties. However, if you’re considering going keto to lose weight, you should be aware that it has some drawbacks and risks. For one thing, resuming carbs can cause you to regain the weight you lost. And, if not followed correctly, the diet will increase the chances of developing heart disease and diabetes. In reality, whether you have type 1 or type 2 diabetes, experts advise that you follow a keto diet only under the guidance of your doctor.
Finally, keep in mind that keto will make you feel bad until it makes you feel better. Physical and mental symptoms of the so-called “keto flu” include cramps, constipation, nausea, low energy, fatigue, and mood swings. Whittel says, “Your body is adapting to different ingredients, and your metabolism is adjusting to using fat as its primary fuel.” It’s critical to remain hydrated throughout this period, consume enough salt to maintain your electrolytes healthy (because keto causes your body to produce less insulin, allowing your kidneys to excrete more sodium), and relax as required. To help the body adapt, Whittel recommends vitamins like MCT oil, digestive enzymes, and electrolytes.