Have you been overwhelmed searching for ways to improve your health and lose weight through the ketogenic diet? Search no more. Here is your step by step basic guideline to start going keto:
1. Talk to Your Doctor
When going keto, your body system will face a big change. It may be suitable for most people, but it is not always appropriate for everyone. If you have diabetes, high blood pressure, or think you may be pregnant you should consult your doctor before beginning this diet, because the keto diet may not be appropriate for improving your health. If you have a history of gallstones, high-fat intolerance, or an eating disorder, you may also be sensitive to the high fat content of the keto diet. To be safe, you must consult your doctor.
2. Make a Commitment
The ketogenic diet is not like any other diet where you can stop and go whenever you like. Keto will give you the optimum result only if you make it a lifestyle. So when you start going keto, it is important to make a long-term, or even permanent commitment, to lifestyle change. Ask yourself whether you are ready for such commitment.
3. Classify Foods
Educate yourself on which foods to avoid, which are recommended, and which you can eat in moderation. Simply understand the basic rules; eat very little food with carbs, a high amount of good fats, and a moderate amount of protein. It is recommended to choose organic food, and remember to always say no to processed food.
4. Start It Easy
Keto is life-changing. It is better not to rush into it and give your body enough time to properly adapt. Instead of completely leaving out carbs, you can start by lowering your carbs and adding up a higher amount of fats. The important thing is to be consistent about it. Once you cut your carb portion, don’t increase your portions the next day.
5. Control Your Protein Intake
Fatty food usually contains protein too. It is kind of tricky for keto because you need high fat but only a moderate amount of protein. That is because protein can also raise insulin and be converted into glucose, almost like carbs.
6. Watch Out For the Keto Flu
When starting the keto diet, some people might experience some unpleasant symptoms as a result of the drastic change the keto diet causes in the body. This is what people call the “keto flu”. The symptoms may include nausea, vomiting, weakness, headache, poor concentration, and minor digestive problems. Keto flu usually happens within the first 10 days of starting the diet. If your symptoms last longer than that, you need to see your doctor.
7. Monitor Intake of Water and Electrolytes
Monitor your intake of water and electrolytes, no matter what kind of diet you start. For the keto diet, an inadequate intake of water and electrolytes will cause more obvious effects. Most doctors recommend drinking a number of ounces of water equal to the number of half your body weight. For example, if you weigh 100 pounds, you should drink 50 ounces of water day. Proper hydration will lower the negative symptoms you may experience due to the keto flu.
8. Save Your Energy
Your body needs time to adapt to your new dietary system used for generating energy. Thus, on the first few days, you may experience weakness. It is a normal occurrence. You only need to have adequate rest to combat the weakness should it occur. Avoid activity that drains too much energy as it can make you feel worse.
If you are experiencing symptoms that make you uncomfortable, it is better to go see your doctor. In fact, it is recommended for you to get checked by your doctor a week from starting the keto diet..