Ketogenic Diet Compliance Tips for Beginners

The ketogenic diet, also known as keto, is a fat-rich, low-carbohydrate eating plan that has been around for years and is growing in popularity very fast. It has been used for weight loss and improving overall health. Although many versions of keto diets exist, all of them ban carb-rich foods. The principle behind a ketogenic eating plan is to induce “ketosis,” a metabolic state, by increasing fat consumption and reducing carb intake.

When your body lacks enough carbohydrates as a source of energy, you enter into of ketosis state in which the body burns fat to generate energy. The technique helps reduce body fat. However, for people used to consuming carb-rich diets, compliance to this high-fat, low-carb lifestyle can be challenging.

To avoid getting distracted, plan your meals for the coming week. Doing this helps you avoid cooking or ordering unhealthy ready-made food. Perhaps one of the best tips to implement is to do away with the foods you need to avoid. That way, you won’t have to fight temptation constantly. In your fridge or pantry, get rid of sugary items such as candy, table sugar, cakes, pastries, chocolate, ice cream, juice, soda, maple syrup, and honey.

Other products to avoid include starchy vegetables, legumes, high-sugar fruits like grapes, low-fat dairy, milk products such as cheese, and seed and vegetable oils. And it’s not simply about doing away with some products or items; also, remember to stock up on your keto staples. Items in your pantry may include herbs and spices like cinnamon, basil, dill, low-carb condiments, and nuts like macadamia nuts, almonds, and sunflower seeds.

Also, consider stocking sugar-free sweeteners such as allulose, erythritol, and monk fruit, low carb flours like coconut flour, almond flour, flaxseed meal, and sugar-free beverages like tea and coffee. Snacks could include boiled eggs, avocados, olives, nuts and seeds, and cheese.

Whether you are on a ketogenic diet or not, it’s essential to stay hydrated. Eating carbohydrates helps your body store water, but a low-carb keto diet flushes out more water, making it imperative to drink enough water when on a keto diet.

A common keto diet misconception is that you are free to eat as much protein content as you’d like. But you have to moderate your protein intake as you also reduce carbs. Protein gets converted into glucose, and overeating protein can potentially take your body out of the ketosis state.

Regardless of all the benefits of a keto diet, such as weight loss and overall good health, you need to be prepared for one big potential side effect: keto flu. This is the period after starting the diet, and your body is adjusting to low carbs and burning fat as a source of energy. Some people can feel miserable, but others have no keto flu issues.

In the initial week or first ten days, your body may feel extremely lethargic, particularly in the limbs, and you might experience mental fog. Walking upstairs might feel rather challenging. Because of the disruption in fiber intake, keto may cause constipation or diarrhea. For that reason, consider starting your keto eating plan on a day without too many obligations or deadlines, a time when your body can rest.

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