Keto diet success is all about the power of calorie restriction. It is regarded by many as highly effective way to lose weight. And, it also improves overall health.
However, there are a lot of myths associated with keto diet success. What people think as the best method may not be the most scientific method. Some tend to believe that the intake of carbs and large production of insulin are the only causes that increase body mass. Some think keto diet success is all about being in ketosis. Some even tend to ignore calories altogether. This is a myth perpetuated by those who propagate low carb diets. But, this is far from the truth. This type of information can cause confusion especially if you are new to keto diet.
Here we provide several important tips to ensure keto diet success. These tips will help you clear any misconceptions you have about keto diet success.
What to focus on: What makes a keto diet successful? There are varying answers to this question. Reducing carb intake, exercise and drinking water are some of them.
The answer is two-fold. First is eliminating calorie dense food from your diet. This is mostly processed food. Although it is easy to just gorge them, eliminating them completely is the first step towards losing weight. The second is eating protein dense food along with fibre rich foods.
Consume keto foods
This is mostly food and ingredients that are low in carbs. It is important to keep the daily carb intake below 35g. be vigilant about the choices you make about food. Sometimes, it is our favourite food that are full of carbs. Even a single serving can fulfil the daily requirement of carbs.
Unfortunately, foods that are deemed healthy, such as fruits and vegetables are loaded with carbs. But, there is nothing to be disheartened. Keto diet success is not about giving up delicious food.
Bacon Breakfast Bagel is ideal for breakfast. And, you can have a Thai BBQ Pork Salad for lunch. Maybe a Keto BBQ Chicken Pizza for dinner. These are a delicious food. Most of all, they are low in carbs.
Do not underestimate calorie intake
Sometimes, the actual calorie intake is not what you originally estimate. Although you think you have reduced the calorie intake, you keep gaining weight. We just need to look objectively at what we are eating, and how much we are eating.
A calorie tracking App is the best method to keep track of what you eat on daily basis. You can download either MyFitnessPal or Cronometer. Both these Apps are quite useful in tracking calorie intake.
Change food environemnt
Keto diet success can be easily achieved by simply changing your food environment. The food environemnt that was available during the initial stages of human race is much different than what we experience today. Food were not in abundance back then like it is now.
There are many processed food options that are literary at our fingertips. It is much easy today to gain weight that a couple of hundred years before. Our brains are simply not used to the kind of food environemnt that is present today.
We also consume a far larger quantity of food than our bodies require. Even when it is time for the next meal, our bodies are not ready for the next intake because of over intake of calorie rich food.
Keto concerns
Changing the calories intake pattern can cause a number of changes to your body. You may not feel good immediately after starting the diet. Due to the rapid loss of water, many dieters will develop flu like symptoms.
You will experience dizziness, stomach pain, cramping, nausea, insomnia soon after starting the diet. The best way to clear these symptoms is to drink plenty of water.
During pregnancy
Pregnant women and lactating mothers should make certain adjustments to the keto diet, before following it. The same goes for those who had their gallbladder removed.
Pregnant or breastfeeding women should eat micronutrient dense foods. Pasture-raised organ meat and low-carbohydrate vegetables such as spinach, kale, and broccoli are some of the recommended foods for these women. Folic acid rich food such as liver and leafy greens are ideal during early pregnancy and prior to conception.
These women can also increase their protein increase. During the latter part of pregnancy, it is important to slightly increase the carb intake in order to aid lactation.
Those who had their gallbladder removed should limit the amount of fat intake.