Showing posts with label guide for keto diet. Show all posts
Showing posts with label guide for keto diet. Show all posts

Friday, 2 November 2018

Top Good Stuff From The Ketogenic Lifestyle ..!!

November 02, 2018 0


Top Good Stuff From The Ketogenic Lifestyle ..!!
More than just having the potential to reverse type 2 diabetes, the ketogenic diet has multiple beneficial effects which I have listed below. This will be a good motivational booster or reminder during instances along the keto journey when the going gets tough and throwing in the towel becomes a somewhat palatable option. Don’t give up! These are the good things awaiting you at the end of the rainbow!

Natural hunger suppression

Like what has been elaborated previously, this feature of the keto diet comes in really handy when your goal is to achieve some weight loss. You can now do so without suffering from crazy hunger pangs.


Sustainable weight loss and maintenance

Another thing that has it going for the ketogenic diet is the fact that you practically do not have to watch out for any sudden weight rebounds or crazy weight gains if you keep on track with the diet. The mechanics of ketosis does not allow that to happen, and of course, we are talking about normal meals here, not seven or eight thousand calorie food plans which would definitely upset the weight loss process. You still can put on weight if you eat too much!

Clearer thoughts in the mind

Due to the neuroprotective benefits that ketones actually confer on the brain, one of the additional advantages of going keto would be experiencing a sharper and clearer mind. Thought processes are touched with more clarity, without the brain fog that is common for folks on processed carb-rich diets. Ketones burning more efficiently as fuel also contributes to this enhanced mental clarity.


Experience better and more stable moods

When the body enters ketosis, the ketones generated for energy also help with the balance between two neurotransmitters that govern the brain: GABA, also known as gamma-aminobutyric acid, as well as glutamate. GABA serves to calm the brain down, while glutamate acts as a stimulant for the cerebral system. The trick to a healthy and happy brain is to keep these two substances in correct balance, and ketones certainly help to achieve that end.

Improve energy levels and solve chronic fatigue

Instead of having roller coaster spikes in your energy levels, the ketone fueled body will allow you to
experience increased energy levels that stay more or less constant as long as you have your meals when hunger hits. Chronic fatigue also becomes a nonissue due to the elevated levels of energy. Even if the chronic fatigue is a symptom of other diseases, many find that though it does not go away entirely, the tiredness gets better on the keto diet.


Get your inflammation levels down

When you ensure that you have the adequate balance of omega-3 fats, these healthy polyunsaturated fats help to decrease the inflammatory response in the body system. This makes for good news to those who are suffering from chronic inflammatory diseases. Besides, the carb restriction would probably see your sugar intake coming way down, which will definitely help in reducing inflammation as well.

Lower your triglycerides reading

With a reduced carb intake, the level of triglycerides in the blood would automatically be lowered. Triglycerides form when we have excess calories, usually from carbs, so that the body can begin the process of storing the unrequired energy as fats. When the body is fueled predominantly by ketones and not by glucose, the need for producing triglycerides actually reduces due to the change in dietary habit. On keto, you eat when you are really hungry, and not because of wildly fluctuating blood sugar levels as well as the siren call of carbs.


Improve your lipid panel readouts

Going keto will usually see your HDL cholesterol going up while the LDL cholesterol levels will go the other direction. There may be some instances where you will see both HDL and LDL levels increase, resulting in an overall increase in cholesterol levels. Some folks have expressed concern on this matter and I would like to elaborate a little more on this. LDL and total cholesterol levels may become elevated for some who go on the ketogenic diet, but this should not totally freak you out! Think of it in this manner: if your body has been damaged metabolically through the years of eating processed and sugary carbs, the increase in cholesterol is actually a sign that the body is going through a healing cycle in order to normalize metabolic function. When the damage is largely repaired, LDL and total cholesterol levels tend to start tilting downward. Everyone’s body is different, and so too is the time taken for the repair to be effected. Some might see results in months, while others may need a year or two to get the optimal levels.

Less oxidative stress

The ketogenic diet is responsible for increasing the antioxidants present in the body, while also directly reducing the oxidation that is encountered by the body’s mitochondria. With boosted antioxidant activity whilst on the keto diet, free radicals tend to have a harder time in inflicting oxidative damage on our bodies. Less oxidation usually means that our cells and organs function better and enjoy a longer shelf life. This also means that there could be a chance to prolong our longevity, since oxidation, being one of the prime reasons behind aging, sees its activity being restrained to some extent while on the ketogenic diet.

These are only some of the benefits which you will get to enjoy when you go keto. I would have loved to put in more information, especially where the ketogenic diet has had positive effects on diseases like cancer, polycystic ovary syndrome, non-alcoholic fatty liver disease, and neurodegenerative ailments like Parkinson’s and Alzheimer’s.



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Thursday, 1 November 2018

Ketosis Versus Ketoacidosis ... What is The Difference?

November 01, 2018 0

Ketosis Versus Ketoacidosis ... What is The Difference?


Whenever I am in the initial stage of helping a friend ease into the keto diet or just plainly getting to know more about it, I am almost always certain that this question on ketoacidosis will crop up, so I thought it might be useful to include this section to clear the air on this.
Ketoacidosis is primarily a situation when the body has little or no insulin to ferry the glucose present in the bloodstream back into cells for use or storage. The body then gets the impression it is starving and in need of energy, hence ketone production is activated in the liver to correct this issue. However, the body does not get the signal to slow or stop ketone production because there is insufficient insulin in the system to do this. Ketones then build up in the blood, together with glucose, and the elevated levels cause ketoacidosis.
Some of the symptoms of ketoacidosis would sound awfully familiar with nutritional ketosis.
• Many trips to the toilet for urination
• Feeling really thirsty all the time
• Experiencing constant vomiting
• Stomach pains as well as constant nausea
• Feeling tired and mentally confused
• Feeling of insufficient air or shortness of breath
Frequent urination as well as being tired and in a state of mental fatigue are also common occurrences when someone is going through the initial stages of ketosis. This is where the body is getting used to the low carb lifestyle and making its metabolic adjustments. Those symptoms may be annoying but are harmless, and more importantly, they will pass after the first few weeks of ketosis.


 To be definitive in identifying ketoacidosis, the trick here is not to just zoom in on one particular symptom and become overly worried. Ketoacidosis symptoms usually present themselves together, and if you were to be forced to pick one particular symptom to pay attention to, that would be the constant vomiting. When that is present together with stomach pains and a shortness of breath, immediate medical treatment is needed as ketoacidosis can be a life-threatening issue.
The key here is the insufficient supply or lack of insulin. This is a situation where most type 1 diabetic patients would find themselves, as well as, to a lesser extent, some type 2 diabetics. When the pancreas cannot produce the level of insulin needed to signal the halt of ketone production, that is when ketone levels can go into overdrive and induce overly acidic conditions in the blood.


 This does not mean type 1 diabetics or folks who rely on external insulin sources cannot be following the ketogenic diet. They still can, on the condition that they monitor and maintain adequate insulin levels in the body. In cases where the pancreas is still in relatively good shape and able to supply adequate amounts of insulin, the keto diet will be able to effectively correct the insulin desensitivity of the body’s cells and improve or even reverse type 2 diabetic conditions.




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How Keto Brings Weight Loss ... ?!

November 01, 2018 0

How Keto Brings Weight Loss ... ?!


 One of the first things that we always lose when we embark on the ketogenic diet is most definitely water weight. The body stores glucose as adipose fats, but there is a small supply of glucose that is stored as glycogen, which consists of mostly water. Glycogen is meant to supply quick bursting energy, the sort that we need when we are sprinting or lifting weights. As we cut carbs, the body turns to glycogen as the first pool of energy supply, which is why water weight will be lost in the initial stages. This initial burst of lost
weight can be a morale booster for many, and it is a good portent for what is to come for folks who stick to the keto diet. On a side note, water weight is easily lost and gained. This means that for folks who see some results on the keto diet initially and then decide to get off the bandwagon for some reason, the chances are their weight would balloon back up once carbs become the daily caloric mainstay.
For the rest who stick with the ketogenic diet, what happens next will be the body’s fat burning mechanism which is responsible for the astounding weight loss results seen by many. The basic premise is still the same, in that adipose fats are now activated as sources of energy by the body’s organs and cells, leading to a natural state of fat loss and hence accompanying weight reduction.
Fat burning is not the only reason why weight loss is seen on the keto diet. Hunger suppression and improve satiety after meals are also reasons why folks are able to lose weight better whilst on the diet. The adage of eating less and moving more has always been one of the long-standing tenets in weight loss. The whole idea is to create a calorie deficit such that the body is required to rely on its stored supplies of energy to make up for the required expenditure. On paper, that sounds easy and simple, but for anyone who has
been through situations where you have had to consciously curb your eating on a hungry stomach, it could be as difficult as scaling Mount Everest!


 With the ketogenic diet, you know that you will have natural hunger suppression, due to the adjustment of the hormones which control feelings of hunger and fullness. Besides that, the food that we typically consume whilst on the diet also helps out with the weight loss. Fats and protein are known to be more satiating and fulfilling than sugary carbs. When we switch to a high-fat diet while cutting down on the carbs, we achieve two things pretty much at the same time. Easing back on carbs, especially the sugary stuff, reduces the impulse to eat just because you feel like it, not because you are truly hungry. Jacking up the fat intake also creates the satiety effect much quicker and lets you feel full. This is part of the reason why many keto dieters say that they can go on two and a half or even two meals a day without feeling the slightest pinch of hunger.
On our keto meal plan, we account for a daily caloric intake that ranges from 1,800 to 2,000 calories, so we do not really utilize calorie restriction in order to reduce weight. The reality is that, when you are experiencing fullness and satisfaction from your meals, those tiny and innocent looking snacks that occupy the time in between meals will not feature much in your life! Think about it: donuts, chips, and cakes, which are the typical go-to snacks, get cut
out, simply because you are less likely to give in to hedonistic hunger caused primarily by those same sugary treats! That goes a really long way in cutting excess calories which would otherwise have been converted to adipose fat tissue.
To sum it up, the ketogenic diet allows for meals without the typical calorie restriction of other weight loss diets. It also gives a helping hand in creating hunger suppression effects so that you do not have to contend with those dastardly hunger pangs! There is also the absence of carb cravings, which can potentially derail any diet. This lets us enjoy natural weight loss with as little disruption to our daily lives as possible. No calorie counters need to be deployed, no need for a troublesome six to eight meals a day, and definitely no weird or funny exercise routines required. When you couple that with the fulfilling keto high-fat meals, you reach a situation where hunger might get to become a stranger indeed.
Getting to relearn what true hunger is like also comes as another positive spin-off. On a carb-rich diet, we get instances of hunger because our blood sugar levels tend to fluctuate wildly as our cells become gradually insulin desensitized. Sugar also increases the tendency to eat on impulse, which can really derail any diet! When we cut down on carbs and ramp up on the fats, we would really have to sit up and take notice when we feel any hunger pangs, because those would be proper signals that your body needs refueling.
What You Need To Know About The Ketogenic Diet?
Ketosis: What Is It? Know-How...
Is the Ketogenic Diet A Starvation Diet?



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Is the Ketogenic Diet A Starvation Diet?

November 01, 2018 0


Is the Ketogenic Diet A Starvation Diet?

This has been also bandied around a lot in recent times, with some trying to cast a negative light on the keto diet by dint of associating it with starvation. To make things clear, the process of ketosis is triggered when our bodies sense we do not have sufficient glucose in the system. It then turns to our fat stores to convert them into ketones through the liver in order to maintain continued energy supply for our cells and organs. It does not mean that on the
keto diet, you are actually starving yourself! I get a little worked up every time somebody says that. How can a person taking in 1,800 to 2,000 calories on a daily basis, which is what you will get on the meal plan, be effectively starving?
To be fair, ketosis came in really handy during the hunter-gatherer times of our human history. This was a period where agriculture wasn’t that widespread, and the food you ate depended on what you hunted or found. This created a situation where there might be no food for days at a time, so when glucose found its way into the system, our bodies dispatched insulin to ferry it into our organs as well as hoard the unused glucose into fat cells for future use.
During the lean times when there really was no food to be had, the body then entered the state of ketosis by utilizing the stored fats to supply energy. During this state, our hunger hormones like ghrelin, get their production reduced, and the hormones which control satiety, like leptin, see their levels elevated. All this is because our bodies are trying to make the best of things and allow us to be as comfortable as possible when it detects that food sources are scarce.
Now, fast forward to modern times, when food is literally just one or two blocks, or maybe just a car’s drive away, and we probably won’t face food shortages like our Paleolithic ancestors. Our bodies, though, still contain the processes and mechanisms which enabled them to survive. That is the key reason why, on the keto diet, we cut carbs and increase our daily fat intake. When we do that, the state of ketosis is induced, and we get to enjoy all the
metabolic benefits which the diet confers. The fat that we eat also goes into replenishing the fat stores in the body, which is why I have to say again, you do not starve while on the ketogenic diet!
Once this point is made, some folks then zone in on the multimillion-dollar question. If eating fats get stored as fat, why do we almost always lose weight when on the keto diet?
What You Need To Know About The Ketogenic Diet?

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Ketosis: What Is It? Know-How ..

November 01, 2018 0


Ketosis: What Is Ketosis? Know-How...


 Ketosis is a state where the body produces molecules called ketones which are created by the liver. Designed to give energy to the cells and organs, it can replace glucose as an alternate fuel source. 


 In our traditional carbohydrate-rich diet, we get most of our energy from glucose, which is converted from the carbs that we eat during meals. Glucose is a quick source of energy, where insulin is required as a sort of messenger that tells the cells to open up and allow glucose to flow in such that it can be used as fuel for the mitochondria, otherwise known as the energy factories in our cells.


 The more carbs we ingest, the more glucose will be present in our blood, which then means the pancreas needs to produce more insulin in order to facilitate energy production from the available blood sugar. 


 In a body where the metabolic function is still normal, the insulin produced from the pancreas is readily accepted by the cells, which then leads to an efficient usage of blood sugar as energy. The problem is that our cells can actually become insulin desensitized, leading to a situation where the pancreas is forced to pump more and more insulin into the body just to clear and normalize the blood sugar levels.


Insulin de-sensitivity or insulin resistance is created mainly due to the continual elevated presence of glucose in the blood, usually caused by the ingestion of carb-rich foods. Think of your body’s cells as a bouncer at a club, where entry to the club requires that you pay a fee. You play the role of glucose here, and the fee required to enter the club is insulin. 


If your frequency to the club is in line with the norm, the bouncer does not detect anything unusual and so does not raise the fee required for entry. However, if you show up just about every night clamoring to be let in, the bouncer knows your desperate need and correspondingly jacks up the insulin fee in order to let the glucose in. Gradually, the entry fee becomes higher and higher until such a point where the source of insulin, which in this case is the pancreas, no longer produces any. This is where the situation will be diagnosed as type 2 diabetes, and the usual solution would entail being on a lifetime of meds or insulin shots.


The crux of the matter here lies in the presence of glucose in the body system. Every time we take in a carb-rich meal, which isn’t difficult in this day and age of fast food and sugary treats, our blood sugar levels get elevated and insulin is activated for the conversion into energy as well as storage of the unused excess into fat cells. 


This is where the usual furor arises, with condemnations coming in for both glucose and insulin as being the root of many diseases and dreaded weight gain. I would like to take this opportunity to state that insulin and glucose are most definitely not the root of all evil, as some books have made them out to be. It would be far more accurate to point to our current diet as being the leading cause of obesity and metabolic diseases plaguing the better part of the developed world.


Cue the ketogenic diet, which is where we can see the change for the better. The keto diet is a fat-based diet, with an emphasis on being deliberately low carb. This approach is designed so that we reduce our intake of sugary and starchy foods which are so conveniently available. 


Just a fun fact: sugar was actually used as a preservative in the olden days, and it is no coincidence that much of the processed foods we see today contain high amounts of sugar just because it allows for a lengthened shelf life. 


Foods high in sugar have also been shown to trigger the hedonic hunger response in the brain, essentially causing you to eat for the sake of pleasure rather than real hunger. 


Studies have shown that sugary treats are linked to the areas of the brain which are also responsible for gambling and drug addiction. Now you know why you can’t seem to stop popping those candied sweets into your mouth!


So we cut down on the carbs, and this is where fats come in to replace the energy needed to sustain the body. On the standard ketogenic diet, you will be looking to take in 75% of your daily calories as fats, about 20% of it as proteins and the remaining 5% in the form of carbs. 


We do this because, as you remember, we want fats to become our principal source of fuel. Only with the combination of cutting down carbs and increasing our fat intake will we trigger the body to initiate ketosis. 


Its either we do it through the diet which allows long-term and sustainable usage, or we actually starve ourselves into ketosis. 


Yep, you heard me right, ketosis is the body’s natural function that builds a buffer against those lean times when food is scarce.
What You Need To Know About The Ketogenic Diet?

Is the Ketogenic Diet A Starvation Diet?




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What You Need To Know About The Ketogenic Diet ?

November 01, 2018 0


What You Need To Know About The Ketogenic Diet?


 The ketogenic diet, otherwise known as the keto diet, is not a new-fangled fad diet based on shaky nutritional science. It has been around since the olden times, with ancient Greeks utilizing the diet as part of a holistic treatment for epilepsy. In fact, over here in the States, it was an acknowledged means of treatment for childhood epileptic seizures throughout the 1920s.

 Unfortunately, this natural way of therapy had to give way to the modern advances of pharmaceutical science with its penchant for immediate effects.


 Happily, the ketogenic diet has found its way back into the mainstream yet again and probably for very good reasons! You see, the basis of the diet is to essentially trigger your body’s own fat burning mechanisms in order to fuel what the body requires for energy throughout the day.

 This means that the fat that you eat, as well as the stored fat in your body, have all become fuel stores your body can tap on! Little wonder that this diet really helps you with weight loss, even for those stubborn, hard to lose fatty areas.

 That could be one of the reasons why you picked this site and looked into embarking on the ketogenic journey, or you may have heard stuff from your social circle about how the keto diet actually normalizes blood sugar levels as well as optimizes your cholesterol readings and you are intrigued.


 How about stories of type 2 diabetes being reversed just through following this diet alone, as well as tales of certain cancers being halted or the tumors shrinking due to the positive effects of the keto diet? We must also not forget the accompanying risk reduction of cardiovascular disease as a result of the diet! All of the benefits mentioned above stem largely from a single important process in the ketogenic diet. Ketosis is the name of the game
Ketosis: What Is It? Know-How...

Is the Ketogenic Diet A Starvation Diet?



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Friday, 13 July 2018

10 Required Tips for Success on the Keto and Low Carb Diet

July 13, 2018 0


10 Required Tips for Success on the Keto and Low Carb Diet


1-The basis of the ketogenic diet:
  • 70% fat.
  • 25% protein.
  • 5% net carbs

 2-An important formula: Carbs - fiber = net carbs.

 3-Drink plenty of water, you need it to hydrate your body and avoid constipation.

 4-Take vitamin supplements and fiber after a consultation with your dietitian.

5- You do not feel good with the ketogenic diet? You surely need mineral salts. Drink more bone broth!


 6-Do you have doubts? You are hungry? eat more fat! You should not be hungry with the Keto diet.

 7-Have you ate more than 30 grams of carbs today? stay calm and continue your Keto!

 8-It is always a good idea to keep a nutrition journal (My Fitness Pal for example or carb manager), you may be surprised at the amount of food or carbs you eat!

9- You follow the keto diet but you do not lose weight but you lose inches? You are probably gaining muscle!
10- You do not lose in weight or centimeters? Have you made any changes to your plan? go back to basics and keep a nutrition journal!


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Sunday, 11 March 2018

Complete Guide ..How To Choose The Right Proteins On a Keto Diet?

March 11, 2018 0

How to choose the right proteins in a keto diet?

Many people imagine that in keto diet, we eat everything we want as long as there are no (or little) carbs in it.
It is a reductive logic and leads to poor food choices (and therefore prevents you from going into ketosis). Some products are to be avoided, even if they do not contain carbs, and among the choices of proteins, some are judicious and others not!

The golden rule, which applies to all proteins, is that you have to choose the meat and the most greasy fish. As Phinney and Volek remind us in The Art and Science of Low-Carbs Living, in the paleo era, and in the traditional diet of the Inuit, the lean parts of the meat are not consumed: they are given to the animals!



THE MEAT
For meat, start by emptying your beliefs: abandon all the misconceptions about your parents and grandparents, and systematically do the opposite of what the majority of people do!
Be observant, people make a GLORY of eating only the white of chicken or turkey: it is the worst part, the most devoid of nutrients and the most difficult to digest. Instead, choose the fat part of the poultry: the thigh, the wing, and EAT the skin that devil! (plus, it's good!)
Stop choosing the minced steak 5% fat, take the 15% (or 20 if you find!). Prefer the fat portions of the beef like steak, and leave the bib or rump (too skinny) to others!
For pork, go for bacon and smoked breast. [Warning, what Americans call bacon is our smoked belly. French bacon equivalent is not fat enough). The more the breast pieces have large white bands of fat, the better!
If your ham is organic, eat the fat! (you'll see it's fun because it disgusts everyone at the table!)
You can also eat duck confit (often it's cooked in duck fat so perfect), lamb (chops or rack of lamb are fat and delicious parts), and my list is not exhaustive but just be a little clever: choose meats that have (wrongly) the reputation of being bad for health, they are often the fattest.


FISH
It's the same for fish! We stop with cod, sea bream, and other lean fish! It is better to choose fatty fish such as salmon (preferably wild) (sustainable peach), mackerel, sardines. I'm not a big fan of fish so my list will be short!


EGGS

Ahhh! eggs! it's the perfect food, because it's easy to find, easy to cook, not very expensive even organic. If you can afford to eat only yellow, it's even better, because egg white is very often the cause of histamine reactions that can block the keto-adaptation.

Take the time to test your egg white reaction using your meter: take your blood glucose 10 minutes before eating the egg white, then 1h-1h30 after. The blood sugar should not have increased, otherwise, it is that this product does not suit you.
Avoid omelets with egg white, or all recipes that contain only white! It's the YELLOW that interests us!


ORGANIC OR NOT ORGANIC?

I can not stress enough the importance or the urgency to consume organic meats.

In the traditional non-organic circuit, animals are stuffed with antibiotics, hormones, and fed with products themselves genetically modified, treated, etc. All these products, hormones, antibiotics, and other endocrine disruptors are stored in the fatty parts of the meat, precisely those that are eaten in a keto diet! It is, therefore, IMPERATIVE to choose organic meats (in the organic circuit, animals are cared for by herbal medicine and homeopathy, without antibiotics, without hormonal treatment, and must consume organic products!). Spare the harmful impact of all these horrors by making a quality effort.

I already hear "yes but organic meat is priceless". Certainly, this has a price, which refers to a certain quality in the breeding and the way in which animals are treated.

But we must not forget that in keto diet, we eat much less protein than we imagine. Finally, the portions per meal are much smaller (for men too, and even those who do a lot of sports) that for the average meals lambda (and this does not prevent an excellent muscle mass gain).

So, even if the price is high because we eat a lot less, it does not cost more, not at all.

AND THE WHEY THEN?

Yes, the whey is practical, it is not expensive, it avoids to prepare meals and it is sometimes quite good. But it is not possible in a ketogenic diet. Why?

  • because it causes a high glycemic response and an insulin spike behind
  • because it is too much protein (LEAN), so inevitably, it raises the blood sugar and out of the ketosis
  • because most whey is sold with a whole lot of sweeteners, flavor enhancers and so on. for it to be edible! otherwise, it's bad!
  • Why not eat real foods instead? no?

IN SHORT


  • Choose the BIGGEST (and do exactly the opposite of what most people do!) And eat the fat that goes with it
  • Give priority to QUALITY and BIO!
  • Eat real foods rather than replacements!

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Saturday, 10 March 2018

Attention !!..The 5 Most Popular Mistakes To Avoid On a Keto Diet

March 10, 2018 0
the 7 most popular mistakes to avoid at keto diet
the 5 most popular mistakes to avoid at keto diet 


Attention..the 5 most popular mistakes to avoid On a keto diet 

Starting to eat Keto is quite simple once you understand the basic principles (choose the right lipids, limit carbs, and moderate protein). There are, however, some mistakes for beginners to avoid, as far as knowing them from the beginning!
If you did not get the results you expect from this diet or any other low carb diet, you may have made one of these 5 common mistakes.

Eat a lot of carbs


In the keto diet, there is no precise delimitation.

 Some would say that 50 grams of carbs (which is already much less than in a standard Western diet) are enough.

 But if you want to enter ketosis, with an abundance of ketone bodies that flood your bloodstream (to provide your brain with a source of efficient energy), then that amount may be too high.

 Indeed, each person has their own limitations that need to be assessed with urine strips (for example). This personal limit depends on many parameters and it is not uncommon for a person to need to limit their intake to less than 35 grams of carbs per day to enter and stay in ketosis.

 In this case, the 50g of carbohydrates do not allow your body to use fat as an energy source. You may feel very weak, have headaches, and finally give up.
This diet is not available to all, because it requires to have advanced knowledge of the nutritional properties of food (and put them in applications).

Eat too much protein


Proteins are a very important macronutrient, which many people miss.
Compared to other macronutrients, it has the power to improve satiety and increase fat burning.
Protein intake should normally promote weight loss and improve body composition. But it does not work for people on a keto diet. Because when you consume a lot of protein can turn against you!
In fact, when you consume more protein than your body needs, a portion of the amino acids contained in proteins is converted to glucose by a process called gluconeogenesis.

 This can be problematic as part of a ketogenic diet and prevent your body from entering a real ketosis.
A keto diet must be low in carbs, high in fat and "moderate" in protein.

Be afraid to eat fats

Most people derive the majority of their calories from the carbohydrate foods.

When you remove this source of energy from your diet, you must replace it with something or you will be hungry.

Unfortunately, some people think that reducing carbs is a good idea and that a reduction in fats and carbs could be even better. This is a big mistake.

You have to get some energy somewhere and if you do not eat carbs, then you have to bring some fat to make up for it. If not, you will be hungry, you will feel bad and will eventually give up this diet.

There is no scientific reason to fear lipids, as long as you choose healthy fatty acids such as monounsaturated, saturated and omega-3 fats, while eliminating trans fatty acids.

Do not forget that for this diet to work, at least 65% of lipids must be added. Do not skimp on sources of good fats such as olive oil, coconut oil, butter, etc.

Do not consume enough salt


One of the main consequences of the ketogenic diet is the reduction of insulin levels.

Insulin has many functions in the body, such as encouraging fat cells to store fat.

But another thing that insulin does is send a signal to the kidneys to keep the sodium.

With a ketogenic diet, insulin levels decrease and the body also eliminates excess sodium and water. This is the reason why people often get rid of bloating in the days following a low carb diet.

That said, sodium is a crucial electrolyte for the body and this can become problematic if the kidneys are draining too much.

This largely explains the side effects of low carb diets, such as dizziness, fatigue, headaches, and constipation.

The best way to solve this problem is to add more sodium to your diet. For this, nothing more simple, just put a little more salt in your food.

Do not be patient


The body is designed to burn carbohydrates first if they are present. In other words, if they are still available, that's what your body will choose to use as energy.

But if you drastically reduce carbohydrates, the body will have to turn to another source of energy ... fats, which come from your diet or your body fat stores.

It may take a few days for the body to adjust to burning mainly fats rather than carbs, and during that time you may feel a little worse.

This is what the Anglo-Saxons call "low carb flu" that can be explicated as "flu caused by a low carb diet", and it happens to most people.

It can last from 3 to 4 days, but a complete adaptation, the famous "keto-adaptation", can take several weeks.

It is therefore essential to be patient and scrupulously respect dietary rules from the beginning so that this metabolic adaptation can take place as quickly as possible.



Tags # guide for keto diet Continue Reading
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