Ketogenic diets, popularly referred to as keto diet, have been heavily researched for years. Many people believe that fats wreak havoc on one’s diet plans. However, a keto diet recommends a combination of high fat, adequate protein, and less/no carbohydrates. This changes the way energy is consumed in the body. This leads to your body burning fat instead of glucose, eventually leading to weight loss.
That said, following a keto diet has its own pros and cons. The reduced intake of carbohydrates can lead to a state of ketosis, leading to a drop in blood sugar levels with time. These six tips can help you follow a keto diet without facing serious side-effects from the same:
Learn about Keto Diet
Knowing what your diet has in store for you is of utmost importance. While there are plenty of ways to learn more about keto diets, it is widely recommended that you speak to a certified dietitian before starting one.
Only after doing adequate research on it, and a go-ahead from your dietitian, should you decide to start a keto diet. Regardless of the source, ensure that you know what you are getting yourself into. You need to be completely aware of the benefits and risks of a Ketogenic Diet.
Consistency is Key
A diet plan, tailored to your health, age, gender and other factors, can help you optimally metabolize the food that you eat. A Keto Diet permits the ingestion of certain foods while restricting some others. Most people try the DIY (Do-It-Yourself) route of chalking out a Keto Meal plan. This should be avoided and any diet plan should always be followed only with the help of a professional.
Ensure your meal plan is designed considering your current eating habits and lifestyle. Once the plan is ready, ensure you follow it religiously. A keto diet is only as good as the sincerity with which you follow the meal plan. In addition to this, it is just as important to follow the diet without any cheat days. One cheat meal can undo days of effort together.
List out what you can eat
The way it is designed, a Keto Diet focuses on eating healthy fats, an adequate amount of protein and very few carbohydrates. While this is a simple equation, every individual is unique. Hence, you must consult an expert and create a list of foods that can help you achieve your diet goals. In simpler words, a list of foods that you should and should not eat.
A sudden drop in carbohydrate consumption can lead to several side-effects including increased sugar cravings, mild dizziness, brain fog, irritability, mood swings, etc. Always be prepared for any of these side-effects with their instant remedies. Again, it is an absolute must to consult a professional before getting your remedies ready.
Speak to a professional
With information being on our fingertips, many people rely on diet plans available online and create a meal plan for themselves. This is NOT RECOMMENDED in case of a keto diet. Here’s why:
- The accuracy of the information available online cannot be guaranteed
- Every human being has a different constitution and diet/lifestyle habits. The diet plan needs to be tailored for you.
It is always recommended that you consult with a dietitian before making drastic changes to your food intake. Allow the dietitian some time to understand your body, mind and overall constitution well before creating a meal plan.
Never give up
Persistence is a must for any diet to work. A keto diet may leave you craving for carbs but giving up on your diet halfway through can have its own side-effects on your body. This makes it all the more necessary to stay true to your diet and keep your cravings at bay.
A Keto Diet forces your body to use fat, instead of glucose, for its energy requirements. This triggers the ketone production in your body. Ketones have the ability to change the body’s metabolism for its energy requirements. This can also lead to low blood sugar levels and is usually used to treat epilepsy under medical supervision. However, it is a proven method to lose fat. Although there are multiple studies which support the keto diet, there aren’t many studies on its long-term effects. Since one has to be on supplements throughout the keto diet to avoid deficiencies, following it for a longer duration is not an ideal choice.