A ketogenic diet focuses on low-carb and high-fat foods in an effort to put your body into the state of ketosis. Once in this metabolic state, the body becomes significantly more efficient at burning fat for energy. Here are a few things to keep in mind about making the keto diet work for you.
How the Keto Diet Works: By dramatically reducing the consumption of carbohydrates and boosting your fat intake, your body will fall into ketosis. This means that your body will start to increasingly rely on fat stores rather than glucose for energy. Once the body is denied glucose because of a lack of carbs, the fat will be used instead. Because the keto diet may alter your sodium and hydration levels, many people choose to add extra sodium to their meal plans along with 1,000 mg of potassium and 300 mg of magnesium. This will restore a more natural balance to the body.
Benefits of the Keto Diet: Many people choose the keto diet because of the weight loss benefits that it provides. Not only will you lose weight more quickly than many other fad diets, but you will also find it easier to keep the weight off without feeling hungry. A keto diet has also been shown to boost insulin sensitivity, thus providing immense benefits to those with type two diabetes or pre-diabetes conditions. Other health benefits of a keto diet include reducing the risk factors associated with heart disease, cancer, high blood pressure, and the progression of Alzheimer’s and Parkinson’s diseases.
How to Shop While on the Keto Diet: Going to the store prepared with a well-researched keto grocery list will help to set you up for success as you launch your new diet plan. The backbone of a keto shopping list includes a variety of meat, healthy fat sources, seafood, eggs, cheese, butter and cream, avocados, berries, and low-carb vegetables. Once you familiarize yourself with the accepted foods, you can begin planning your keto-friendly meal plan. Focusing on single-ingredient and whole foods will make it easier for you to remain keto-compliant.
Keto Diet Tips: The most important thing to know when on the keto diet is the foods that you need to avoid. This extensive list includes, but is not limited to, sugary food, grains such as rice and pasta, beans, root vegetables, and unhealthy fats. Eating out can be a challenge when trying to stay in a ketosis state. Fortunately, once you get the hang of what to order, you can usually find meals that fit what you are looking for. For example, at Mexican restaurants, simply avoid the tortillas and rice and focus on meats with cheese, guacamole, and salsa.
Healthy Keto Snacks: Fortunately, the keto diet plan is friendly to those looking for delicious yet satiating snacks. Some good snack ideas to add to your diet plan include cheese, olives, hard-boiled eggs, celery dipped into guacamole, full-fat yogurt mixed with berries and nuts, or seeds. With a little creativity, you will find that you can still enjoy many of your favorite foods.
Although there is a slight learning curve when beginning a keto diet, it is easy to figure it out once you begin the process. Arming yourself with the right information and foods to eat will yield the best results as you strive toward reaching all of your health goals.