What is Keto Diet?
Keto diet is the short name for the Ketogenic diet. The ketogenic diet is a low carbohydrate, high fat, and low protein-based nutrition. The keto diet trains the body to run off ketone bodies or fatty acid. Over the years, the Keto diet has helped reduce inflammation, lose weight, and improve insulin sensitivity. The keto plan is quite challenging because getting to the state of fat adaptation isn’t always as easy as envisaged. This article will share with you some keto tips that will help you lose weight easier.
Tip 1: Drink water regularly:
This is one of the easiest but overlooked keto tip. Stay hydrated by drinking a glass full of water immediately after waking, drink continuously every 30 minutes during the day and ensure you always drink water before and after your meal. Another tip that will be added is that you should reduce alcohol or caffeinated drinks.
Tip 2: Practice intermittent fasting:
One of the research-proven ways to get into ketosis and lose weight is by practicing intermittent fasting. Intermittent fasting simply means a cycle between the period of fasting and the period of non-fasting. A form of intermittent fasting can be eating only in the early hours of the day and the late hours of the day (Mostly within 8-12 hours). During the intermittent fasting, it is advisable you stay hydrated with herbal teas, coconut oil, MCT oil, and organic coffee.
Tip 3: Take enough good salts:
The norm in society is that sodium intake should be reduced but the intake of sodium needs to be increased when on the keto diet because when we are on low carb, the insulin level in the body is lowered, hence resulting in the increased excretion of sodium. When on the keto diet, take addition 3-5 grams of sodium from natural foods.
Tip 4: Don’t underestimate the power of exercise:
High-intensity exercise will help activate the glucose transport molecule in the body. This molecule helps pull sugar from the body and store them as glycogen in the muscles and liver. Adding regular exercise plan will help lose weight easily (Ensure you don’t overdo the exercise).
Tip 5: Improve the motility of the bowel:
One of the biggest challenges you might face when on the keto diet is constipation. Constipation will however not help remain in the ketosis. Constipation might be caused by chronic stress, inadequate consumption of electrolytes (sodium, calcium, magnesium, and potassium), inadequate consumption of fibrous vegetables, dehydration and small intestinal bacterial overgrowth.
Tip 6: Shy away from protein:
Consuming excessive proteins during keto diet will convert amino acid into glucose through gluconeogenesis. (Remember ketogenesis is a low protein diet, so consuming excessive protein means you are going against the rule of the plan).
Tip 7: Be wise when choosing carbs:
The same way you need to reduce the level of protein intake, there is a need to choose carbs wisely because ketogenesis is a low carb plan. However, if you plan consuming carb, ensure you opt for nutrient-rich carbohydrates such as glycemic fruits (berries, lemon, and lime) and non-starchy veggies. Another tip that will be added is that you should cycle carb from time to time such as once per week.
Tip 8: MCT Oil is helpful:
One of the most important things you could do to help yourself lose weight easier when on keto diet is to use high-quality medium chain triglyceride (MCT) oil. This is because MCT oil-based diet helps one consume carbs and protein and still maintain ketosis.
Tip 9: Don’t overstress yourself:
Most people don’t lose weight from the keto plan because of chronic stress. This is because stress raises us the stress hormone which elevates the sugar level in the blood. If you are going through a tough time, ketosis might not be the perfect option for you. However, going through stress doesn’t mean you should start consuming more carbs, just ensure you reset your goals and stay on a low carb diet during the period.
Tip 10: Have better sleep:
Poor sleeping habit will elevate the level of stress in the body which will result in improved sugar level. If you want to lose weight easily with the keto diet, ensure you are always sleeping in a completely dark and cool room for at least 8 hours.
In conclusion, a healthy lifestyle is also crème in losing weight when on a keto diet. Ensure you maintain a good lifestyle so you can lose weight easily.