The ketogenic diet is a low-carb diet, with a high fat content that focuses on fat. It also includes moderate amounts of protein as well as around 50 grams of net carbs. My opinion is that when it is done right, this kind of diet is best to prevent and control chronic diseases - notably obesity and diabetes. It also will make you feel great! Note: I recommend some protein as well as less carbs than the traditional hardcore ketogenic diet (i.e. carbs that are less than 20g. I also advocate for the ketogenic cycle, which means carb refeeding every two days. More details on this can be found below. Here are some tips to know before starting a ketogenic diet: 1. Salt intake must be increased Your body will quickly lose electrolytes such as sodium as a result of ketosis. Unless you have an illness or condition that makes you are forbidden to consume salt, consider adding sea salt or Pink Himalayan Salt to your meals. Also, consider bouillon balls and/or bone broth as alternative ways to introduce salt in your body. 2. The intake of fluids must be enhanced Water follows sodium, so as your kidneys are shedding off more sodium , you're losing more water , too. Carbohydrates can also hold water, which means that eating fewer carbs means less water stored within your body. This means you should increase the amount of water you drink. A minimum of 2 liters of fluid should be consumed each daily. To page to find out a useful content about Keto Supplement Review. 3. Don't eat too much protein It is difficult to consume too much protein, however, it's important to know that yes, it is possible to consume excessive amounts. Too much protein can cause the body to convert the excess amino acids into sugar, and this causes the release of insulin (fat storage hormone) which may cause weight gain. A rough estimation of the amount protein you should consume for each pound of bodyweight is between 0.7 to 1.0 grams. For those who exercise regularly need more protein as amino acids are essential to repair damage to muscles. 4. The keto flu is coming. It's when your body switches to making use of fat for energy instead of sugar. This can cause what's called "keto diet flu". You may be sluggish and irritable. This will not last, but it can occur when you start this type of diet. 5. Stay with healthy fats Ketosis requires that most calories are derived from fat. However, it is crucial to choose good grass-fed, natural, and unprocessed fats. This includes eggs, fatty fish, coconut oil, olive oil, full-fat dairy products, avocado and nuts. Avoidances include processed meats, processed cheeses, and processed sausages. 6. Try increasing your carbs every day or two days of the week A ketogenic cyclical diet is one that I enjoy. It means you can increase the amount of carbs you consume by increasing them for a couple of days per semaine or doing an "carb-refeed". Anyone who exercises hard daily or for just a few days per week are likely to lose more glycogen. They might need to increase the amount of carbohydrates they consume twice a week. Leptin, a hormone that helps to regulate appetite, can also become low on a ketogenic diet and increases when you consume carbohydrates. Women are especially affected by changes in leptin levels and should definitely be re-feeding carbs for 1-2 days per week at least. The one group that aren't likely to benefit from increasing carbs once a week are men who are not active which is probably the description of no one reading this because exercising is beneficial for your body and mind! 7. You may develop dry eyes This can happen when you're eating very low in carbs for a long time because tear production needs glucose. This was a symptom I had experienced before I knew that keto diets could trigger it. It can be very irritating and even lead you to more serious eye problems. If your eyes become very dry, you might have to increase the amount of carbs you consume daily and increase the frequency of carb-refeeds.
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