How To Get Started on the Ketogenic Diet
A ketogenic diet includes high fat, medium protein, and low carbs food. A ketogenic diet can offer many health benefits and improves symptoms of diseases like diabetes, cancer, and many more. Reducing the intake of carbohydrates puts the body under a metabolic state called ketosis. When this happens, your body burns fat for energy instead of carbohydrates.
However, it is necessary to understand that it can be difficult to limit the intake of carbohydrates at first as maximum foods include carbs. Therefore, it is important to understand your foods as well as the risks involved in the diet. Below given are some tips that can help you to get started on a ketogenic diet.
Know what you can eat and what to avoid
While following a ketogenic diet it is necessary to keep your carbs intake between 20-30 grams per day. Also ensure that you know what type of food to eat as not only bread, chips, and pasta contains carbs but also healthy foods like beans, fruits, and vegetables contains carbs. Foods that are free from carbs are pure fats like butter, coconut oil, and other oils.
You can eat cheese as it is low in carbs and contains healthy fats as they are ideal for a ketogenic diet. Other items like greek yogurt can also be included as it contains a good amount of protein and saturated fat. Low-carb vegetables are also beneficial as they contain many nutrients and vitamins. They also contain fiber that helps to maintain your digestive system and antioxidants that can protect from free radicals. Avoid starchy vegetables like potatoes, ham, and peas to maintain your diet. Other foods like avocados are also helpful in a ketogenic diet as they contain many vitamins and are considered a good source of potassium. They offer many other health benefits including improvement in cholesterol levels.
Eat the correct amount of keto-friendly foods
It is also necessary to eat the right amount of keto-friendly food while following a keto diet to ensure positive results. How many calories you take influences your weight hence, it is necessary to track your calorie intake. To follow your diet effectively it becomes important to track what you eat and how much you eat. If your calorie intake is lesser than that required to gain weight and you are in a calorie deficit you will lose weight however, if your calorie intake is more than that required by an average person you will gain weight. It is also necessary to understand that going for a huge calorie deficit can have negative effects on your health as sudden weight loss can disturb your hormones and increases the chances of weight gain in the near future. It can also cause hair fall, dizziness, and weakness.
This highlights the importance to have the correct amount of food throughout the diet. An aggressive approach can be beneficial for a short term goal, however, to maintain your weight as well as health it is advisable to go at a slow pace.