Our ever-increasing need to rely on technology to accomplish our tasks and work duties have led to inactivity and lack of exercise. Health has taken a back seat compared to work efficiency and technological advancement and this resulted in a large number of the population to be adversely affected by various illnesses and health conditions such as Type 2 diabetes, obesity, and cardiovascular problems.
In response to the abovementioned predicament, people have started looking into different diets and healthy lifestyle options currently being marketed by various individuals and organizations. One of the more popular diets which is the ketogenic diet may be the solution to some of the modern health problems being experienced by modern men and women. However, since the ketogenic diet is a low carbohydrate type of diet, careful and deliberate meal planning is required to religiously stick to the diet itself.
In this article, we will go over some of keto diet tips for the best results of the ketogenic diet.
The Ketogenic Diet: A Brief Overview
As mentioned earlier, the ketogenic diet is a low carbohydrate diet. It aims to achieve weight loss in the quickest time possible. This can be achieved by strictly consuming low carbohydrate planned meals and food items that will force the body into ketosis. This state of ketosis should ideally shift the body’s consumption of consumed glucose to consumption of stored fats. This, in essence, will result in weight loss and improved health. However, this low carbohydrate diet poses some concerns especially in terms of food items to consume and meals that can better contribute to the overall effect of the ketogenic diet.
Keto Diet Tips for the Best Results of the Ketogenic Diet
The ketogenic diet can be a challenging and calorie restricting diet. However, there are some best practices and critical tips to achieve the best results when doing the ketogenic diet. Below are some critical tips for best results of the ketogenic Diet.
1. Stay hydrated during the ketogenic diet
This first tip should come as no surprise but it is easily forgotten. Due to our busy workday, we can sometimes forget to drink ample or enough fluids to stay hydrated. It is recommended to super hydrate the system when doing the ketogenic diet. It means drinking 32 oz of water from the first hour of waking up and 32-48 oz of water right before lunch.
In general, drinking water equivalent to at least half an individual’s body weight and closer to one’s full body weight can greatly help dieters achieve better success with the ketogenic diet.
2. Try intermittent fasting
Intermittent fasting can help sustain the body maintain ketosis. To smoothly transition into intermittent fasting mode, dieters are advised to first go through a low carb diet for at least a few days.
It is also recommended to divide the fasting day into two (2) phases. These are the Building phase and the cleansing phase. This will efficiently divide your food intake and promote better effects for intermittent fasting
3. Try consuming “good” salts only
Going on a low carbohydrate diet such as the ketogenic diet can result in our kidneys excreting more sodium from our bodies. This can lead to lowered sodium/potassium ratio and an increased need for added sodium intake.
This does not mean that we can get our sodium fix from unhealthy sources. Individuals should focus on getting salts from natural foods such as himalayan sea salt, pink salt, kelp, nori, dulse, celery, cucumber and salted pumpkin seeds.
4. Get regular exercise
Regular exercise can help with the body maintaining ketosis and doubles the pullout of sugar from the bloodstream. The best types of exercise would be those that involve multiple muscles and joints working and moving all at once. These are squats, deadlifts, push-ups, standing overhead presses and pull ups or pull downs or bent over rows.
Exercises to consider during ketosis should include resistance training exercises, running sprints and low-intensity workouts like walking.
5. Improve bowel motility with fermented food
Constipation is one of the major concerns of ketogenic dieters. It can break an individual out of ketosis due to stress and higher levels of blood sugar. Constipation can be caused by a number of factors such as small intestinal bacterial growth (SIBO), candida, insufficient fiber, dehydration, insufficient electrolyte consumption and high levels of stress.
To address this and to improve overall bowel motility, it is recommended that individuals consume fermented foods. Kimchi, sauerkraut, apple cider vinegar, and pickles are some good examples. Magnesium supplementation and drinking lots of water can also help improve bowel motility.
6. Avoid eating too much protein
Eating too much protein will force your body to convert it to glucose through a process called gluconeogenesis. Excess protein can actually force the body out of ketosis. The amount of protein being consumed by individuals play an important role in keeping and maintaining ketosis.
Protein requirements per individual may vary depending on their level of physical activity. Someone doing more extensive resistance training and workouts will require higher levels of protein intake. Those who have little to no physical activity and not wanting to gain muscle fiber and mass should consume less protein.
7. Choosing which sources of carbohydrates to consume
Choosing the right kind of carbohydrates can make or break a person’s attempts at the ketogenic diet. Nutrient-rich and low glycemic food items and fruits are the best sources of protein for those doing the ketogenic diet. Sources of these good and nutrient rich carbohydrates include lemon, lime, berries, sweet potatoes, pumpkin, yam, potato, carrot or beet
The ketogenic diet can be a challenge for individuals especially for those who are just starting out and for those struggling to maintain ketosis. However, following the tips above can greatly increase the possibility of success on a ketogenic diet. Focusing on maintaining ketosis, eating good types of food items and regular exercise can greatly benefit the dieter and improve the chances of success for the ketogenic diet.