Health is something that every person in this world is concerned about. There have been some significant health issues in the recent past due to the increased popularity of fast food and processed foods. Obesity has become a global problem, and there are many reasons behind that, including the low rate of physical activity and dietary changes. If left unchecked, obesity can lead to other chronic diseases like type 2 diabetes. To tackle these issues, the nutritionist and dieticians have experimented with different types of weight loss plans. Every person has another body type, and they need different kinds of diets to manage their weight. The nutritionist’s popular diet plans often include Intermittent fasting, Atkins diet, and the Keto diet.
The Keto diet has been around since the 1900s, and it was mainly used for type 2 diabetes patients. However, it has gained much attention due to its efficiency in weight loss plans. The keto diet focuses on the reduced use of carbs (carbohydrates) and the increased use of food that contains more fats. Sugar, cow milk, whole wheat, and starch are off-limits.
The low intake of carbs limits the body’s source of glucose and triggers a process called ketosis. In this state, the liver produces the ketones stored in the form of body fats, and then these ketones release the required energy for our body. Thus, the keto diet helps in maximizing the fat-burning process.
Today we are surrounded by social media, and there are many options from which we can choose our diet plans, but it is crucial to get the necessary details about all these diet plans before you start. It is essential because it is a matter of your health, and all kinds of risks must be avoided. The Keto diet is trendy, but before you embark on this strenuous diet plan, you must prevent the list of things that we have narrowed down for you below.
Cut back on sugar intake.
If you have made up your mind to start the Keto diet, you probably already know that carbohydrates are not for you. The foods that are primarily rich in carbohydrates are whole wheat and sugars. So the foods like muffins and pizzas can seriously undermine the diet. The recommended amount of carbohydrates is between 20-50 grams of a calorie per day. It is a pretty low amount, and thus it limits the intake immensely. So before buying anything, look into the nutrients and the number of carbohydrates.
Shifting the diet too quickly
Your body is sensitive, and before putting it through something like the rigid keto diet, you must remember to give it the proper amount of time to adjust to it. It is not going to be any good if you are eating pizzas and all kinds of high carbohydrates, and the next day you are starving yourself. The change needs to be gradual, and then you will see the wonders of the keto diet.
Avoid unhealthy food
Forgetting about the number of nutrients that your body needs can be hazardous. The keto diet is all about increasing the intake of fats. However, it does not mean that you can consume cheese, bacon, cream, and butter. Instead, it would help if you looked for the omega-three fatty acids found in foods like salmon, olive oil, avocados, chia seeds, flax seeds, etc. These things contain anti-inflammatory omega-three properties, and they not only keto-friendly but also provide the body with healthy polyunsaturated and monounsaturated fats.
There has been a lot of research that shows that alcohol use can have adverse effects on the body and liver. Also, it can be a cause of weight gain. In the keto diet, the tiny amount of alcohol can disrupt the ketosis process gained by much hard work. Moreover, the hangover can be more intense when you are on the keto diet. If you have substance abuse issues, get professional help for substance abuse before starting Keto.
Doing it on your own
The keto diet should be adopted after consulting with your doctor. It is crucial to adjust the diet and medication. For example, in diabetes, the amount of insulin needs to be regulated because the ket diet restricts glucose intake. Many people do not consult their doctors and can end up with some serious issues. To avoid all these problems, you should keep in mind your medical condition.
The food quality
Although there are many benefits of the keto diet, there are also some downsides to it. A strict diet can lead to malnutrition and severe dehydration. The doctors are particular about these side effects and how they affect the body if not controlled timely. So it is of utmost importance that you keep a balance and lose yourself in the carb counting mania. The key is to make a conscious effort to choose healthy foods that will meet the body’s nutritional needs and are also keto-friendly. You must take proteins, fibers, Omega 3 fatty acids and drink a lot of water to avoid such complications.
With the number of diet plans and suggestions that are readily available on the internet, you must have heard that salt consumption is also a significant factor in maintaining weight. Some diets restrict salt use and compel people not to use salt when they are on a diet because it can lead to bloating. This, however, is not the case in the keto program. The clearance of ketones from the body causes a reduction in sodium levels of the body. With the keto diet, you have already restricted your intake because the primary sources like the processed foods are off-limits. Thus, it is essential to balance sodium intake. While preparing your food, you must keep in mind to season it with the proper amount of salt suggested by your dietician or nutritionist.
Now, whenever you decide to put your body through this regimen, you must know the keto diet’s challenges. This diet is hard to stick to, but it can be very beneficial if you are trying to lose weight and maintain a healthy lifestyle. To avoid any complications, you may find some help in the points mentioned above. However, if you find that it is not working for you, you must seek professional help.