It is now estimated that four in ten US citizens use a regular diet or eating program. A staggering 12.9 million of them follow the high fat, low carbohydrate keto diet. But if you are ready to try it, do you know the pitfalls to avoid?
While it may seem complicated, we can help. Read on as we give 5 keto dos and don’ts.
1. Do Make Sure You Understand Fats
The keto diet is high in fats. However, that does not mean all fats are equal. There are good, high-quality fats and poor ones that will have the opposite effect.
If in doubt, natural fats from butter, eggs, fish, and meats will prevail. Vegans can concentrate on avocados and coconut oils for their fat intake. Avoid any transfats from processed foods.
2. Don’t Get Keto Flu
The keto diet for beginners always involves a discussion about keto flu. This happens as your body shifts its main way to get energy from carbs and glucose to ketones and fat. Your body will also get rid of a lot of water during this process, meaning you can dehydrate and lose electrolytes.
Luckily you can avoid these flu-like symptoms. Keep your electrolyte level up by taking in a lot of sodium, magnesium, and potassium. Stay hydrated and gradually introduce the keto diet instead of starting right away.
3. Do Eat the Right Foods
The most vital dos and don’ts on a keto diet involve knowing what you can and can’t eat. As you are lowering carbs and increasing fats, it can often be at odds with what you would traditionally consider healthy. For example, many fruits can be extremely high in sugar and starch which must be limited.
Different methods of cooking can also impact this. For example, many vegetables break down their carbohydrates the longer they are cooked. Learn more about foods to avoid on keto here.
4. Don’t Count Calories
It helps to count calories so that you can keep a check on your intake. However, counting macros and the exact calorie level of each meal does not need to be done. It also makes the keto diet a lot harder to maintain.
Instead, make sure you are getting the right amount of vitamins and minerals from your foods. If you really must count calories, then get a fitness app or tracker to do it for you and make the process much easier.
5. Do Plan Ahead
The key to having a successful keto diet for beginners is to plan. Make sure you lay out your meals in advance. Fill your cupboard and refrigerator with keto-friendly foods and get rid of any temptations that may be lingering around.
Using Your Keto Dos and Don’ts
Now you know the keto dos and don’ts, plan ahead. You can gradually bring them into your regular eating habits to avoid keto flu. Get your supplies ready and know what you can and can’t eat.
This article is one of many to help you stay healthy. From exercise to nutrition, we can help improve your fitness in the coming year.