Keto tips and tricks
Although beginning a ketogenic diet might be difficult, there are a few strategies you can employ to make it simpler.
- To establish how your favorite foods may fit into your diet, start by being familiar with food labels and examining the grams of fat, carbohydrates, and fiber.
- Making your meals ahead of time can also be advantageous and save you time throughout the week.
- You may create your own unique menu using the keto-friendly recipes and meal suggestions found on several websites, food blogs, apps, and cookbooks.
- For a quick and practical method to eat keto meals at home, some meal delivery services even provide keto-friendly selections.
- When you’re pressed for time, consider nutritious frozen keto meals.
- You might also want to think about carrying your own food when attending social events or visiting family and friends. This can make it much simpler to control urges and follow your meal plan.
SUMMARY
Reading food labels, planning your meals ahead, and bringing your own foods when visiting family and friends can make it much easier to stick to the ketogenic diet.
Tips for eating out on a ketogenic diet
You can make a lot of restaurant dishes keto-friendly.
Most restaurants serve some type of cuisine that is centered on meat or fish. Order this and add more veggies in place of any high-carb meal.
Egg-based dishes, such an omelet or eggs and bacon, are another excellent choice.
Burgers without buns are another favorite. Alternatively, you might substitute veggies for the fries. Add more bacon, cheese, eggs, avocado, or cheese.
Any sort of meat can be ordered at Mexican restaurants with additional cheese, guacamole, salsa, and sour cream.
Request a mixed cheese platter or berries and cream for dessert.
SUMMARY
When eating out, select a meat-, fish-, or egg-based dish. Order extra veggies instead of carbs or starches, and have cheese for dessert.
Side effects and how to minimize them
Although the majority of healthy individuals find the ketogenic diet to be safe, there may be some early adverse effects while your body adjusts.
These side effects, sometimes known as the keto flu, have some anecdotal support. According to accounts from some eating plan participants, it normally ends within a few days.
Diarrhea, constipation, and vomiting have all been listed as symptoms of the keto flu. Other, less typical signs and symptoms are:
- poor energy and mental function
- increased hunger
- sleep issues
- nausea
- digestive discomfort
- decreased exercise performance
For the first few weeks, you can follow a typical low-carb diet to reduce this. This might train your body to burn fat more efficiently before you cut off all carbohydrates.
Adding more salt to your meals or taking mineral supplements may be helpful because a ketogenic diet can also alter the water and mineral balance of your body. Consult your doctor about your dietary requirements.
It’s crucial to eat until you’re satisfied and to refrain from cutting calories excessively, at least at first. A ketogenic diet typically results in weight loss without purposeful calorie restriction.
SUMMARY
Many of the side effects of starting a ketogenic diet can be limited. Easing into the diet and taking mineral supplements can help.
Risks of the keto diet
Long-term use of the ketogenic diet may have significant drawbacks. Trusted Source, mentioning the following risks:
- low protein in the blood
- extra fat in the liver
- kidney stones
- micronutrient deficiencies
For those with type 2 diabetes, sodium-glucose cotransporter 2 (SGLT2) inhibitors can raise the risk of diabetic ketoacidosis, a potentially fatal illness that raises blood acidity. The ketogenic diet should be avoided by anyone using this medicine.
To assess the long-term safety of the ketogenic diet, more study is being conducted. To help you make decisions, let your doctor know about your eating schedule.
SUMMARY
There are some side effects to the keto diet about which you should speak to your doctor if you plan to stay on the diet long term.
