Do’s and Don’ts for Ketogenic Diets
Ketogenic diets focus on helping you lose weight by burning fat deposits. By drastically cutting down the amount of carbohydrates you consume, the Keto diet forces your body into ketosis. Ketosis allows you to draw energy from ketones that are sourced from stored fat in your body instead of from glucose which comes from the carbohydrates that you eat. While the basics are the same as most other low-carbohydrate diets, Ketogenic diets’ extreme carbohydrate restrictions is what sets it apart.
Ketogenic diets can be a challenge to follow and stick with. Keeping a few do’s and don’ts in mind could help you stay on track and help you reach your body goals.
Do’s for Ketogenic Diets
A Keto diet takes some time to adjust to. And unfortunately, if you eat foods that are not on the Keto-approved list, you are likely to throw the process of ketosis off kilter. This will mean starting all over again. The best way to ensure that this does not inadvertently happen is by planning ahead of time. Prepare a list of Keto-approved foods and recipes. You’ll also want to remove high-carbohydrate and sugary processed products out of your kitchen to help you avoid the temptation of reaching out for a quick fix that stalls your ketosis.
Eating fatty food goes against every diet you may have followed before. When it comes to dieting, the fat-is-bad connection is pretty strong in the minds of most people. In a Keto diet, approximately 70-75% of your calorie intake has to come from fats alone. But it is important to remember that not all fats are alike. Pay attention to the type of fat you are consuming. The good kind of monounsaturated fats derived from fish, seeds, nuts, and vegetables is the one you need. Add avocados, flax seeds, spinach, pecans and walnuts, and fish like sardines and salmon to your Keto shopping list.
Today’s fast-paced lives create the need for packaged foods that are convenient to eat at a moment’s notice. However, these packaged processed foods are anything but healthy. Generally chockful of saturated fats and disguised sugars like maltodextrin and dextran, processed foods contain little to no minerals and vitamins. On the other hand, natural whole foods are the perfect companions to Keto diets. Choose unprocessed whole foods over processed options.
As your body burns through your glycogen stores during ketosis, you may find yourself needing to urinate more frequently While this is completely normal, it is important to remember that your body is getting rid of a lot of its water content which means you need to replenish and hydrate often. If you do not consume enough water, you may end up dehydrated, suffering from headaches, and become more susceptible to kidney stones.
Don’ts for Ketogenic Diets
Vegetables that grow underground tend to have a high-starch content and are not recommended for consumption if you are on a Keto diet. Steer clear of potatoes, sweet potatoes, beets, and carrots. Choose low-carbohydrate vegetables like kale, spinach, broccoli, and cauliflower that grow above the ground instead.
Options like pistachios, pine nuts, and cashews tastes great but also have a high carbohydrate content. Choose limited quantities of Keto-friendly nuts like macadamia, Brazil nuts, and pecans instead.
The success of your Ketogenic diet depends on how well you eliminate carbohydrates from your daily food intake. This includes cutting all forms and types of sugar – both processed and natural. Stay away from baked goods and naturally-sweet fruits alike.
While following a Ketogenic diet, it is essential for you to eat at least three meals a day. Eat healthy and often. Do not skip breakfast, and if you feel hungry during the day, feel free to snack on Keto-approved foods.
If you are new to Ketogenic diets, you are likely to be inundated with complex recipes that promise you the Keto-version of the sun, moon, and stars. However, preparing fancy snacks and complicated meals gets old very soon, and you might find yourself falling off the Keto wagon because it feels like too much work. Keep the process simple. Make a list of easy snacks that require little to no preparation, and recipes that are unpretentious and tasty.
Getting through the first few days as ketosis might be challenging. But these simple do’s and don’ts can help you stay on track. Once you do, you will find that this new way of eating smart gets you the weight loss results you were looking for faster than ever.