The diet that helps you to minimize carbs and increases fat to use it as a form of energy is referred to as a Keto diet. The diet needs for each individual are different, however, in general, you can sum it up as 60 to 75% of calories from the fats, about 15 to 20% of calories from protein, and about 5 to 10% of your calories from carbs. This means that if you are on a keto diet, you cannot have more than 50 grams of carbs in a day.

Beginner’s Guide to Keto Diet

If you follow this keto diet for about two to seven days, you go into something that is referred to as Ketosis. This is a state in which the body does not have the carbs required for the cells to convert it into energy. When your body is in this state, it starts producing ketones or organic compounds that are used in place of the carbs. At this point, the body also starts burning fat to produce energy.

1. Foods to Eat and Avoid When Following a Keto Diet

When you follow a keto diet, you limit the amount of intake of carbohydrates in your body. You can start with having no more than 20 to 30 grams of carbs in a day. But here you need to know about the foods that have higher amounts of carbs and fats and the ones that have a higher amount of protein. This will help you to make the correct choices. 

For example, most of you believe that foods like chips, bread, cookies, etc. have high carb content and beans are a rich source of protein. But the actual fact is a little different. Beans,though is a high source of protein, it is also rich in carbohydrate content. Fruits and vegetables also contain a lot of carbohydrates. The foods that do not contain carbs are pure fats like oils and butter, meat, etc.

2. Make Sure You Understand your Relationship with Fat

People are afraid of fats and the reason is that they have been told that fat will kill them. But the most confusing thing is that research today is somewhat mixed. Some studies say that if you replace saturated fats with polyunsaturated fats, it lowers the risks associated with heart diseases. 

On the other hand, some studies suggest that pure fat and its various types are not related to any kind of cardiovascular problems. So,now it becomes a little difficult to understand as towhat you should eat and what you should not eat. But the important thing that you need to remember here is that food is made of more than just a single nutrient. The quality of the diet is all that matters. Preparing for a high-fat diet can be a little uncomfortable in the beginning, but if you start making small adjustments every day, it should not be a big problem.

You should know about the beneficial and the harmful fats and the ones you should eat when you are on a ketogenic diet. Instead of having potato and rice, eat some veggies that do not contain starch in them. These veggies include avocado, olive, etc. Understand that your old diet habits like having grilled skinless chicken breast will not work on a keto diet because you are not getting enough fat. You will have to very slowly push out carbs and include fats in your diet. If you are afraid of having food with high-fat content, then the keto diet will not work for you.

3. Understand that this is a moderate-protein diet

One of the most common misconceptions about the keto diet is that you can have as much protein as you want. But the real fact is that this is not a diet wherein you cut down your intake of carbs. You will also have to cut down your intake of proteins. You can have a moderate amount of protein. Protein can get converted into glucose and so if you overeat protein, it might take your body out of ketosis. You should eat a generous amount of fat with a small portion of protein and it should not be the other way round.

4. Try Having Bullet Proof Coffee

This is one of the best keto-friendly drinks. You will have to mix coconut oil and butter into your coffee. This will help in curbing your hunger pangs. Coconut oil, however, might increase the level of LDL or bad cholesterol in your body. It is therefore important to ensure that if you have heart disease or a family history of heart problems, you should avoid this drink. It is a good option to consult your doctor.

5. Talk to Your Doctor About Your Weight Loss Goals

When you are planning to move to a keto diet, it is highly recommended that you let your doctor know about your plans. You might not be able to eat what others in your family are eating. Therefore, it is also a good idea to prepare your family members about the new food habits that you will follow. This diet is only for a short period and therefore, you can assure them that you would get back to your normal diet after a few days.

6. Know About the Side Effects of a Keto Diet

Apart from other side effects that a ketogenic diet might have, one side effect that you can be sure of is the keto flu. Keto Flu is the period when your body is trying to adjust to the new system wherein fat is being burnt for providing energy. Some people have no problems with it but others experience several side effects.

For the first week or the first 10 days, you might feel very tired. You might also find it difficult to walk upstairs. You might also have to deal with mental fog. There is a change in the intake of fiber in your body and therefore there is a possibility that you might either suffer from constipation or diarrhoea. Therefore, you should start this diet in a week where you do not have to go crazy with deadlines and obligations. Choose a time where you can take the much-needed rest.

7. Increase the Amount of Electrolyte Intake 

There are indeed a lot of benefits of a keto diet, however, during this time your kidney excretes more water and electrolytes. So you need to ensure that you increase the amount of sodium and potassium intake during this time. Your body needs to function well. You should take food with enough amount of salt sprinkled on it, drink bone broth with a high amount of salt in it, and also eat a lot of non-starchy veggies.

Summary

Keto diet has a lot of benefits but before starting it make sure that you go through the guidelines mentioned above. If you do not, then there are chances that you might experience a lot of side effects and might also fall sick.