Keto diet has been trending all around the world among all the popular types of diet, owing to its significant health benefits. The idea of a low-carb meal plan seems quite reassuring and appealing to everyone. A Keto diet basically requires you to cut down on carbohydrates, sugar, processed food and replace it with healthy fats.
So what difference will it make if you eat healthy fats and avoid carbs? Let’s understand it this way- The usual functioning of a human body makes it use dietary fats whereas when you restrict your diet by chopping off the extra carbs and fats, then your body depends on your stored body fat and use it as its main source of energy.
Cutting out carbs from your diet can be uncomfortable and even strenuous for your body. There are a lot of things that you should know before trying Keto diet. However, there are some little tips and tricks that you can follow which will help you start a low-carb, minimal sugar and high-fat diet.
Here are a bunch of helpful keto diet tips that you can implement right away:
Try intermittent fasting
Intermittent fasting is one of the most effective methods to follow in a Keto diet. It helps you burn the extra body fat and lose weight. It is a proven fact by many researchers and dieticians that when you do not intake calories for few hours, your body begins to deplete the excess glucose stored in the body from eating carbohydrates. This ultimately lowers your body fat and decreases your body weight.
If you are planning to inculcate intermittent fasting in your Keto diet, you need to ensure that your body does not react violently to the sudden decrease in carbs and calories. For this, you should take one step at a time. Start with your breakfast and then move on to the faster pace of the intermittent fasting where you consume 80-90% calories from fat for a specified period of time.
Transitioning into the keto lifestyle is easy if your body is active throughout the day and you exercise regularly as compared to those who do not exercise. Maintaining an exercise regime boosts up your ketone levels and enables your body to adjust with low-carb, high fat diet without much hassle.
You need to have a balance of both- high intensity workouts and low intensity workouts. High intensity workout incorporates deadlifts, squats, lunges, treadmill whereas low intensity workouts consists of walking, jogging and yoga.
Working out on extreme ends can be harmful for your body and trigger weakness and nausea. Remember to strike the balance between the high and low intensity exercises to ensure a healthy keto journey.
Staying hydrated is essential irrespective of the diet you follow. However, when you’re following a keto diet, your body tends to excrete more water which means it lowers your hydration levels. Since water is the purest drink without any added sweeteners or artificial chemical, it is considered as the best drink to have while on a keto diet.
Make sure that your body stays hydrated throughout the day, especially when you’re working out and sweating more.
Get a good sleep
Getting a good night’s sleep is extremely important. Set a proper bedtime and waking up time to create a schedule. Poor sleep induces stress hormones which can push your body into a non-fat-burning mode. It is crucial that you sleep for a solid 7-9 hours every night, however, if you even lack by half an hour, try and sleep earlier to compensate for the same.
Don’t drink diet soda or fruit juices
Diet soda contains artificial sweeteners which can trick your body into believing that a large amount of sugar is entering your body which can cause high sugar levels. Your body treats sugar and its substitutes the exact same way! Similarly, fruit juices also contain excessively high levels of sugar. Despite of the fact that fruit juices are considered healthy to drink, they can be deleterious while on a Keto diet.
Increase salt intake
When you follow a low-carb, high fat diet, your insulin levels are much lower and your body starts excreting more salt since there are no carbohydrates present in your body which otherwise contributes to increased insulin levels and store sodium.
Increase your salt intake to compensate for the excessive loss of it due to lower
carbohydrate levels. For those who are just starting out on their Keto journey, this is your cheat sheet! These are the most simple yet effective tips and tricks that could help your body transition better into the Keto stage.
Stay away from carbohydrates and increase your intake of high fat foods, this is pretty much all that you need for a healthy Keto diet.