Ketogenic diet has become one of the most popular ways to diet. While there are people who love it, some feel the opposite.
Although the internet is filled with success stories of keto diet, it does not mean that it will make everyone lose weight. To ensure that one is healthy while doing it, research must be done in order to maintain optimum health condition.
Keto diet focuses on decreasing one's carbohydrates intake and increasing the consumption of fats. Its goal is to let the body metabolize the fat in place of sugar. The low-carb, and high-fat diet usually translates to consuming just less than 50 grams of carbohydrates in a single day.
Keep these tips in mind to stay healthy while doing the diet and to avoid detrimental effects on one's health.
Focus On What Hormones Indicate
One common mistake people do while they are on a keto diet is they focus too much on chasing their blood ketones rather than listen to what their hormones tell them.
Holistic nutritionist Angela Mavridis said that more ketones in the system translates to a higher number. However, it does not equal to better fat burning. People who are on a keto diet must be between 1.5- to 3.0 mol/L on the blood ketone level. This means that they are in nutritional ketosis.
Do Not Stay In Keto Diet Long-Term
Most people who do the keto diet aren't aware that it is something they should not do for a long period. Chronic ketosis can be a root of adverse effects to one's health. It can cause a number of problems including insomnia, nausea, muscle soreness, and fatigue.
However, some people with certain medications can be an exemption to this rule. For beginners, it is best to go through a fat-adaption process to make the body get used to burning both sugar and fat for fuel.
Do Not Just Eat Fat Bombs
Many people think that in order to get their macronutrient ratios right, they need to devour high-fat concentrated foods and even put extra fat on their food or drink. Although this is considered as a way to transition from a sugar-fueled diet to a fat-dependent one, it is not a good strategy to undertake if the person dieting is already dependent on fat.
"If you're feeling hungry shortly after a meal then you probably did not have enough protein or fat. But if you're full and satiated, there is no reason to consume excess quantities of fat," stated Mavridis.