Short for ketogenic, the keto diet is a low-carb, high-fat, and moderate-protein diet, which works by putting your body into a metabolic state called ketosis. This process is when your liver produces ketones that become the primary energy source of the body instead of glucose.
Even if the keto diet may seem to be the newest fad diet, it has been around for several years and used by many people because of its weight loss benefits. So, if you’re thinking of trying the keto diet, here are the things you should consider:
1. Keto Diet Requires Meal Planning
One of the things you should know about the keto diet is that you’ll need to plan your meals. Although you don’t need to count points or calories, you’ll have to track your net carbs or the total carbs without fiber. But, if you want to prevent keto flu, you’ll have to include plenty of keto-friendly snacks or meals that are high in potassium and magnesium.
It’s also crucial to ensure that you’re getting enough fiber which can be hard to achieve if you’re cutting out things, such as fruits, whole grains, and potatoes.
2. Keto Diet Requires Time
You’ll hear countless success stories of those who have tried the keto diet in which their weight melts off immediately. Typically, such cases are associated with those who have too much weight to lose. Generally, if you have more weight to lose, the faster you’ll see results at the start.
However, bear in mind that steady and slow weight loss is more sustainable, more likely to stay off, and much healthier. So, you should be patient with yourself and never give up on the keto diet just because you don’t see drastic weight loss immediately.
3. Keto Diet Is More Than A Diet
Compared to the different diets available, the keto diet is a way of eating and not just a typical diet. This is because the keto diet isn’t something you can start and stop like some diets. As a matter of fact, going off and on keto could confuse your body and mess up your metabolism, which can cause you to gain more weight.
If you want keto to be more effective in improving your health, enhancing your energy levels and mental focus, and helping you get rid of your excess body fat, you should make it a permanent and consistent lifestyle change.
4. Supplements Are Necessary
When it comes to the keto diet, supplementation with minerals and vitamins is a must. Pure fats, such as butter, coconut oil, and olive oil that make up your keto diet’s base aren’t the best sources of vitamins.
Remember that your body uses such nutrients constantly, but they can’t be fully replaced. You could also miss out on beneficial antioxidants in root and fruit vegetables, which may be associated with serious health conditions like heart disease.
5. Keto Flu Is Normal
It’s a flu-like feeling, which hits those who are just getting started with the keto diet. It may happen because your brain could run low on energy as your body switches to fat-burning, which also results in headaches and nausea. In addition, the keto diet may cause you to urinate frequently, which can lead to dehydration.
The keto flu isn’t something alarming. It’s a sign that you’re headed on the right track. To reduce its symptoms, drink more water and take more supplements, which can help you get into ketosis.
6. Keto Diet May Impact Your Workouts
At the start of your keto diet, you may lose endurance and strength. This is especially true if your body is used to burning carbs for energy. As your body adjusts to burning fat, your workout capacity will go back to normal and you might even notice an improvement in your performance.
7. Keto Diet Isn’t an All-Meat Diet
More often than not, many people consider the keto diet because they think that it’s an all-meat diet. But, it’s not the case. Even if it contains fat, too much meat isn’t good. Since it’s protein, once consumed in big amounts, it can risk getting your body out of ketosis. Take note that the more protein you consume, the higher the risk of not being able to get into ketosis.
This is why instead of going meat overload, the keto diet will require you to double up your fat intake with meal add-ons like dressings and sauces made with ingredients appropriate for the keto diet. Some of these may include olive oil and avocados for dressings and butter or whip cream for sauces.
The keto diet takes a lot of commitment for you to get the nutrients you’ll need to maintain a good overall health condition. However, it’s essential to remember that this diet isn’t for everyone. If you want to start with the keto diet, consult your doctor first and take note of the above information for you to make a well-informed decision.