“Ketogenic” is a term for a low-carb diet, moderate protein and high-fat diet. The idea behind this diet trend is for you to get most of your daily calories from proteins and fat and less from carbohydrates. In this diet, you cut back most of the carbs that are easy to digest, like sugar, soda, pastries, and white bread.
Here are some things you must keep in mind when you start this diet.
- Start out by clearing your pantry of all sugary and high carbohydrates snacks. Stock up on healthy snacks and ingredients that will aid you in your diet.
- Maintain a journal and keep a record of all that you eat so that you stick to your goals.
- A ketogenic diet, not a high protein diet! Be careful with your protein intake. High protein diets can stress the kidneys, and besides, excess protein converts to glucose which would reverse Ketosis. Limit your protein intake.
- Don’t fear fat! Ketogenic Diet is primarily a high-fat diet. Fat is our source of energy as well as satiety. Carbs and protein stay constant, and fat is the one you increase to put your body into ketosis.
- Drink Lots of water as you are at a high risk of being dehydrated while on a ketogenic diet.
- To avoid Keto flu which is a common phenomenon you should try to keep your electrolytes up. You can do this by deliberately salting your food or drinking broths and coconut water.
- Eating too frequently on a keto diet is not necessary, and can affect weight loss. Eat when you’re hungry, but if you aren’t, don’t eat. Eating fewer carbs will make this much easier, as it naturally suppresses appetite.
- Eat whole foods and avoid processed foods as much as you can, as it will help you curb cravings.
Don’t give up on the diet after the first mistake you make. Go easy on yourself and give yourself a second chance. Starting a diet is relatively easy but sticking to it is a struggle. To make your path easier track your progress and reward yourself after every milestone you achieve.