How to follow the Keto diet
The ketogenic or keto diet has become popular as it is simple with significant results. Whether you intend to lose fat, boost energy, improve blood sugar levels, enhance brain health, or improve overall health, the keto diet may be the one that you are looking for.
What Is Keto Diet?
The keto diet is commonly defined as a higher fat and very low-carb diet. When you eat far lower carbohydrates on the ketogenic diet, you maintain the moderate consumption of protein and it could increase the intake of fat. The lower carb intake places your body in ketosis, which is a metabolic state, where the fat from both your body as well as your diet is burned for energy.
What should you do to reach Ketosis?
- Limit the carbohydrates in your intake to 20 digestible grams each day or less. Fiber does not need to be limited because it may even benefit for ketosis.
- Eat fat sufficiently to feel satisfied. A low-carb keto diet is usually a higher-fat diet now that fat provides the energy that you no longer get from the carbs. It is different from starvation because the keto diet is sustainable but starvation is not.
- Maintain a moderate intake of protein. It is recommended to have 1.2-1.7 grams of protein-based per kg of the reference body weight each day.
- Avoid eating snacks when you are not hungry. Eating incorrectly, like more than you need, or just for fun could slow down the weight loss. Try to adjust the meals to make snacks become unnecessary.
- Increase your exercise. Increasing any type of physical activity when going on a low carb diet could boost the ketone levels moderately, and as such it could help you speed up weight loss as well as improve type 2 diabetes.
- Get enough sleep and minimize stress. Most people could benefit from a minimum of 7 hours of sleep each night on average. Also, keep stress under control as stress hormones increase blood sugar levels and slow weight loss.
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