Have you heard of the keto diet? Are you eager to try it?
Many people are, and over the last few years, the number of people who are on a keto diet has risen to 4 in 10, making it a pretty popular dietary choice.
There is, of course, a bit more to it than simply cutting out the carbs and here, you will be guided through some of the best ways that you can get the most out of your keto diet.
What is The Keto Diet?
So, what is the keto diet? In simple terms, the ketogenic diet (or keto diet) is one of the most popular diets of the last ten years. It requires those who are on it to reduce the carbohydrates in their diet, and replace them with healthy fats. When you stop eating as many carbs, your body alters itself, and begins burning through body fat as the main source of energy.
The health implications have been linked to better regulation of blood sugar, lower risk of cardiovascular issues and, of course, weight loss.
If this sounds like the ideal diet for you, how can you make the most of it?
Drink Plenty of Water
When you are on the keto diet, or any diet for that matter, you need to stay hydrated. This is more important on the keto diet, as your body excretes more water, which could leave you dehydrated.
So, try to consume about half of your body weight in ounces of water per day if you can.
Need Carbs? Use Veg!
A core feature of the keto diet is that you are aiming to get rid of carbs and refined sugars. However, you are only human and within the first few days, that chocolate bar in the supermarket is going to look very friendly.
You can get your carb fix via vegetables, and can eat Brussel sprouts, broccoli, cauliflower and spinach on a keto diet. If you are also looking to lose weight on the keto diet, it is best to avoid starchy vegetables like potatoes and sweet potatoes.
Aim To Sleep Properly
When you don’t sleep well, your body turns off its ability to burn fat. It’s a piece of very old programming that prevented ancient humans from losing weight if they were being hunted, and thus had a poor sleep schedule for a while.
In order to get the most out of a keto diet, try to maintain good sleep hygiene. Aim to go to bed at the same time each day, and wake up at the same time. If you can, try to make sure the room you sleep in is slightly chilly, as this will help to burn off fat while you rest.
Don’t Drink Diet Soda
You want to avoid cards, right? So, does that mean diet soda is OK to consume?
On a keto diet, no, it isn’t. Diet soda uses several sugar substitutes that can trick your body into thinking that a lot of sugar is coming in. This, in turn, may trick your body into thinking that you have higher blood sugar levels. Indeed, studies into the use of synthetic sugars in sugar-free or diet sodas have found that when consumed, the body reacts in the same way that it would if it were trying to regulate standard sugar.
You should also take note of sugar cravings. In general, the less sugar and sweet things you consume, the less you are going to crave them. So, you should be aiming to change your cravings from sugary, processed foods to healthier low-carb foods on your keto diet, to prevent any future, overwhelming cravings from popping up!
If you feel the need to drink something that is sparkling on a keto diet, why not opt for sparkling water?
Exercise
Exercising will help to ensure that your body uses different types of energy for fuel. This includes carbohydrates, fats and amino acids. When you are on a keto diet, the more frequently you exercise, the faster your body will get through the glycogen stores that you have. Once your body has completely cleared out the glycogen, it will seek out other forms of fuel and will then turn to your fat reserves via ketosis.
You should try to incorporate a workout regimen that includes high-intensity exercises alongside low-intensity ones. This could be a mixture of walking and jogging or doing push-ups followed by yoga. This will help you to balance your blood sugar and will help speed up your body’s entry into ketosis, thus getting faster and better results.
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