In present times of awareness, people are more cognizant of the risk factors associated with overweight and more often we see people following some or the kind of work out or diet regime to stay fit and light.
Amongst the various forms of diet trends today, one largely followed is keto diet. Well, if you are on this page, we are sure that you know about this diet by now and perhaps are looking forward to start with it. You may have some doubts regarding the ketosis process and the type of food you need to eat in the starting of diet.
In this article we are going to focus on providing you that initiatory and the most vital information required for setting yourself on track.
Let’s dig in a little.
Understanding Ketosis and Ketones first
The human body, in a normal scenario runs on glucose. However when your body does not have enough insulin to turn glucose into energy, your body needs another source and it uses fats to produce energy.
With the breakdown of fats, your body also produces some chemicals which are known as ketones.
Chemically known as ketone bodies, ketones are the by-products of breaking down of fatty acids.
Ketones are present in everyone. The chemicals made in your liver are sent to the bloodstream from where these are consumed as fuel by your muscles and tissues. The process of producing of ketones is called ketosis.
Endogenous ketones are triggered by the body in a natural way while fasting, after long exercise or on a strict low-carb, high-fat diet known as ketogenic diet.
What is Ketogenic Diet?
Also known as keto diet, it involves having particular type of food which is able to provide a balance of nearly 75% fat, 20% protein and 5 % carbs.
Ketogenic diet is fat rich diet with less carbs which lead to ketosis. When the body reaches this process, it becomes capable of drastically reducing fats for energy not burning carbohydrates.
So a person on keto diet has to refer to a specified list of food items primarily which are able to fulfil the criteria of fat level of up to 75%. At the same time, you have to avoid eating certain foods. Unlike other diet forms, people on keto diet, need not face the issue of selecting the food items as there are ample food products which suit the keto requirement.
Having understood the mechanism, you now need to know:
How to Start Keto Diet
Go through the points below that will guide you on what all you need to consider to start with your keto diet.
Carbohydrate to be reduced – The most important diet change in keto diet is restricting the amount of carbohydrate intake. It has to be lowered to as much as below 50g per day. However, you may want to keep it a little more if you undergo symptoms like keto flu.
Increase the intake of fats – Doesn’t this sound strange! Ever since we have been taught that fats make us obese, so how can a diet plan recommend increasing fat intake?
Yes, this is true with keto diet. It’s a low carb and high fat diet. It is because fats act as a fuel in ketogenic diet providing energy by releasing ketones.
Keep you carbs and protein constant and increase or decrease your fat intake (to lose or gain weight, respectively).
Lots and Lots of Water – Unlike normal days, you need to drink more water when you are undergoing ketogenic diet. This will save you from the common side effect of keto diet i.e. dehydration which is because you excrete more salt and the more salt you lose, the less water you retain. Also there is a lot of excretion in the beginning leading to excretion of excess ketone bodies, which is dehydrating.
Definitely the water intake has to more than 8 glasses during keto days; however that number depends upon your body requirements. Merely following particular numbers or litters can also cause over-hydration and electrolyte imbalances. So listen to your body.
Get out of the habit of constant snacking – You don’t need to follow the formula of eating 4-6 times a day when undergoing keto diet. Listen to your body once again. Eat only when you are hungry. Eating more fats will make it easier as they are satiating.
Maintain electrolytes – The main electrolytes in our bodies are sodium, potassium and magnesium which can go down because of the absence of fruits and a variety of vegetables. This can make the diet little difficult for you in the beginning.
It is advisable to keep the electrolytes level high by salting your food generously and also adding some leafy vegetables in the beginning. You may also opt for some supplement but that should be after consultation with your doctor.
Follow Simple Exercise Routine – Do not go in for intensive workouts in beginning. Start with mild ones. You can opt for walking, leisure biking or yoga.
Keeping a simple routine for exercise will make you fitter when you are on the track of weight loss making it faster too.