The ketogenic diet is very popular and well-known these days, however, as with all “fad” diets, many people make simple mistakes when starting out due to ignorance and a lack of a plan tailored to their specific needs ketogenic diet.
The best-known concept of this diet is that fewer carbohydrates should be eaten, without depriving yourself of protein and fat. The detail is that such a generic statement can cause confusion when choosing the foods to be included in the diet.
What kind of fats should be consumed? Should carbs be eliminated completely? Are all proteins the same? Are there any side effects?
To clarify these doubts, we have prepared a list of tips, ideal for all those who are starting out on the ketogenic diet and who want to obtain the best possible results.
Let us begin!
- Reduce carbohydrates and increase fat intake in a balanced way
The keto diet requires reducing the consumption of carbohydrates and replacing them with fats and proteins, a very drastic change for the body.
By limiting carbohydrates in the diet, the body burns its glucose stores and then begins using stored fat for fuel. When enough ketones are present in the blood, we enter a state called ketosis.
While the keto diet is definitely a low carb diet, it is not a “no carb” diet. Be sure not to completely exclude them from your diet.
- Be careful with hydration
The reduction in carbohydrate consumption generated by the keto diet directly affects the fluid balance in the body.
Our body stores carbohydrates along with water. By reducing carbohydrate intake, we also lose water reserves, which is why when starting the keto diet, it is very common to suffer from symptoms of dehydration.
Be sure to drink more water per day than you usually do to avoid these symptoms and ensure proper fluid balance in your body.
Electrolytes are essential minerals for maintaining water balance in the body. When doing the ketogenic diet, these are more difficult to retain and are eliminated in the urine. An easy way to avoid this mistake is to increase the amount of salt in your food. Also, isotonic drinks can be prepared (without adding sugar) and combined with ketogenic supplements.
- Know the side effects of the keto diet
The first few days of the diet can feel a lot like having the flu. It is common to feel headache, weakness or fatigue, muscle cramps, nausea, diarrhea or constipation.
When you begin the ketosis process, your body breaks down your fat stores to produce small molecules called ketones, which you can use for energy instead of the glucose you normally get from carbohydrates.
“You’re asking your cells to do something they’re not used to,” says Robert Santos-Prowse, RD, author of The Cyclical Ketogenic Diet. “When you suddenly deprive them of the fuel they’re used to using, there can be a period of sluggishness or brain fog.” Another reason that can worsen the symptoms is the dehydration mentioned above.
After spending the first days of the diet, the body will get used to it and it will start to feel better. During the transition it is advisable to avoid high-impact sports,
- Include foods rich in Omega-3 in meals
When starting out on the ketogenic diet, be sure to eat foods rich in Omega-3s, particularly those that contain EPA, ALA, and DHA.
Some examples of foods rich in Omega-3 are tuna, salmon, and shellfish. If you opt for a keto vegetarian diet, you should incorporate chia seeds or chia oil into your diet. Other foods with Omega-3 are flax seeds and avocados.
- Eating meat, in moderation
Did you think that the keto diet is only about protein? That is not entirely true, fats also play an important role. Now would be a good time to memorize this mantra: It takes fat to burn fat.
“A keto diet essentially swaps the percentages of fat and carbs,” Santos-Prowse explains. That means getting 60% to 90% of your calories from fat and 5% to 10% from carbs.
The remaining 10% to 35% should come from protein, which is about the same as standard high-carb diets. In other words, the goal is not to fill your plate with meat or chicken.
So what should be on your plate? At each meal, you should consume 3 to 4 ounces of protein, such as lean beef, chicken, fish, or pork, depending on your macronutrient needs.
Santos-Prowse suggests including 1/2 cup of non-starchy vegetables (such as leafy greens, broccoli, or cauliflower) and a few servings of healthy fats (such as olive oil, nuts, or avocado).
- Control the intake of cheese, bacon and processed meats
While keto advocates rave about the possibility of eating bacon and cheeseburgers without a bun every day and still lose weight, this could actually cause inflammation issues and affect blood sugar levels.
One of the benefits of the keto diet is its ability to reduce inflammation, but processed meats and dairy can increase it, not to mention their high in sodium and nitrates.
Consuming dairy products also causes a spike in our insulin levels, raising blood glucose, which is the opposite of what a ketogenic diet is intended to do.
For a healthier version of the keto diet, keep processed meats as minimal as possible, choose nitrate-free options, and cut out dairy.