Going on Ketogenic Diet: Tips and Precautions
Posted by on
The keto diet has become increasingly popular in the last few years as an effective method of weight loss. In addition, it’s known for providing better blood sugar control, improved triglyceride and decrease in inflammation. However, before committing to such a long-term diet, it’s worth taking a look at its composition as well as precautions. While this diet has been proven to be effective when followed correctly, it is not a choice for everyone.
Things to Know Before Going on Ketogenic Diet
Despite the diet’s benefits, there are risks associated with losing weight too quickly. Research has shown that a lot of people tend to regain the weight they’ve lost on a keto diet, simply because it is very difficult to maintain low-carb diets in the long term.
Christy Brissette, MS, RD, says that the keto diet severely limits your healthy food choices such as whole grains and foods, which can lead to a very limited meal plan. A lot of people may find difficulties sticking with such a restricted diet. On top of that, low-carb diets tend to deplete carbohydrate reserves in the muscles and liver.
Most importantly, you should always consult your doctor before doing any long-term dietary changes. There are plenty of medical conditions that can prevent you from going on such excessive diets, including problems with your liver, metabolism, digestive system, pancreatitis or fat malabsorption. Additionally, individuals with elevated blood glucose levels may be unable to achieve ketosis.
Ketogenic Diet Tips
to get fatigued in the beginning
The first period of ketogenic lifestyle, ranging from a few days to a few weeks, is accompanied by a considerable drop in energy. This is a normal occurrence – it’s simply a way that your body adjust to the new diet style, a phase called the metabolic shift. Registered dietitian Kristen Mancineli reports that you may experience foggy thinking, low energy as well as crankiness. However, after your body gets used to developing ketones as the primary energy substrate, you will have even more energy than before going on the diet.
different kinds of fats
Try to splice up your intake with a variety of animal fats (olive oil, fatty fish, nuts, seeds) as well as plant-based sources. Aside from adding more variety to your eating plan, it will improve your overall health.
- Add more fiber to your diet.
Because of the daily restriction for the amount of carbohydrates, you may experience micronutrient deficiencies caused by an insufficient intake of iron, potassium, magnesium and thiamin. The best way to avoid digestive problems is to eat proper amounts of fiber, or take Quality Nature’s Multivitamin Adult Gummies to ensure that you get 100% of your required daily vitamin intake.
to a ketogenic diet is usually hard
The ketogenic way of eating is a significant long-term commitment, so make sure that you’re ready to stick with it.
your protein intake
The keto diet is associated with low-to-moderate amounts of protein, so eating too much protein could disrupt your state of ketosis by making your body convert all the excess protein into carbohydrates.
your ratio of nutrients depending on your goal
According to the keto diet researcher Dominic D’Agostino, PhD, the proper macro adjustment for weight loss should be 70% fats, 20-25% protein and 5-10% carbohydrates. Meanwhile, the classic ketogenic diet contains a 4:1 ratio of fats to carbohydrates and protein, and is intended for the management of drug-resistance seizures.