Things to Know Before Going on a Ketogenic Diet
People have been going on different kinds of diet to attain optimal health. Some just do it to have a slimmer figure. Regardless of motivation, one must know as many things as they can before trying something new for their body.
Ketogenic diet is a type of diet becoming popular among health enthusiasts. People adopt this diet because they want to lose weight while there are others who want to feel more energized. Others claim that it makes them sleep better and sharpen their mental focus. Ketogenic diet is proven and tested to be effective. However, you have to be aware of these things before fully incorporating it into your lifestyle.
A way of eating
Ketogenic diet is more than just a diet. People say it is more of a lifestyle and it’s true. Unlike other diets, it’s not something that you can start and then just stop. As a matter of fact, going on and off can actually mess up with the way your body system works. This can even lead you to gaining more weight. Consistency is key when going for this kind of diet.
Outcomes vary from person to person and it usually takes a good amount of time. A person with more weight naturally has more weight to lose and possibly sheds it off faster too. It’s important to remember that slow and steady weight loss is healthier than drastic change. It’s more sustainable and easier to maintain. Be patient with yourself.
For those of you who don’t know, ketogenic diet is generally 75% fat, 20% protein, and 5% carbohydrates. However, individuals may have a carbohydrate intake playing around 20 grams to 50 grams, depending on your body system. There’s actually no definite number of carbs to get you into ketosis. Individuals can drop their carbohydrate intake in case they’re not losing weight at 50 grams or going into ketosis at the same number. The key here is to do what works for you.
Varies person to person
Everybody’s body is different. This is the same with achieving ketosis. Some go through ketosis very quickly while there are others who achieve it in a much slower pace. People can achieve it through diet while on the other hand there are those who need supplements for it. Some individuals take exogenous ketones such as KetoLogic BHB and it’s completely okay. You can always consult your nutritionist in case you need more advice on which supplements to take.
Normal but preventable Ketogenic flu
Our bodies adjust to anything new we do with it. For some individuals, they may experience a flu-like feeling once they start the diet. It’s either because your body is on a shift from carbohydrate-burning to fat-burning or because you’re dehydrated and low on electrolytes. The brain may be running on low energy that can cause nausea, grogginess, and headaches as a result. The diet also causes you to urinate at more frequent times due to the latter reason. To prevent the flu, drink more water and take supplements for electrolyte balance.
This might be discomforting but individuals who go for ketogenic diets can have the ‘dragon breath’ or simply just bad breath. Ketones and excess protein consumption cause this. When the body shifts its fuel source, it produces ketones which are released in a person’s breath. Eating too much protein can lead to ammonia production which is also released through the breath. An average person’s protein consumption is at 20%, so adjusting the diet can be helpful. Individuals should consume about a gallon of water per day. Mouthwash can also do the trick along with good oral hygiene. Chewing on fennel seeds, rosemary, mint, or sipping tea can be helpful as well.
Some people can have digestive issues when shifting to ketogenic diet, even diarrhoea and constipation. It usually occurs at the start of the diet but the body adjusts and returns to normal functioning. Taking keto supplements that have MCT Oil in them, like KetoLogic MRP, can help. Begin with taking half of the recommended serving size while consuming it slowly. More water intake helps in constipation problems. Probiotics and increased fiber intake can also help.
At the early stages of the diet, you may lose strength and endurance when working out. Your body used to depend on carbohydrates as fuel and the switch of fuel can confuse it. Once the body adjusts to having fat as its main source of fuel, workout capacity goes back to the normal. Athletic performance even improves once the body has fully adjusted to the diet.
There are claims that ketogenic diet does not only show its favorable effects for those aiming at weight loss. There are studies that show the diet treating certain medical conditions. Ketogenic diet is said to be effective for treating type II diabetes. It also claims to minimize seizures in some patients.
Doesn’t have to cost much
Switching to meat, cheese, and vegetables may make you dread the higher grocery bill. However, the ketogenic diet satisfies faster and lesser food is needed to satiate one’s hunger. Proper meal planning and prepping will work wonders for those who are worried about the tabs.
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