8 Expert Tips for Being on the Keto Diet For Beginners
The ketogenic diet is primarily a nutrition plan that is entirely based on moderate protein, high fat and low carbohydrate. It’s an excellent diet plan that helps your liver to produce ketones. As a result, it fuels your metabolism. This particular phrase is known as fat adapted.
So if you want to improve insulin tolerance and reduce inflammation, then this is the best diet to follow. This diet plan also combats different chronic diseases. It incites fat metabolism as well as muscle development. Among all these health benefits of the ketogenic diet, the best one is that it naturally heals and prevents cancer. Patients need to follow a cyclic ketogenic diet or a strict ketogenic approach. The cyclic ketogenic diet is when someone takes low-carb for three days continuously followed by high carbohydrate intake for one day and then again takes low-carb for three days.
And with this guide, beginners can easily follow all these simple tips.
Practice yoga every day
High-intensity exercises always stimulate the liver’s glucose transport molecule as well as the muscle tissue or GLUT-4 receptor. This particular receptor removes bloodstream sugar and stores it in the muscles and liver as glycogen. It also multiplies the intensity of protein in the muscles and liver.
Before starting the exercise, don’t forget to consult with your doctor to know if your body is ready to take copious compound exercises like push-ups, deadlifts, squats, bent-over rows, etc. Always keep in mind that overworking beyond the limits of your body increases the blood sugar level.
How to keep your body hydrated
To maintain proper hydration always drink water when you wake up in the morning. After that, take 1 to 1.5 liters of water before the afternoon. Combine it with ketogenic-style coffee or green tea to maintain the regimen of proper hydration.
And be sure to stay clear of dairy milk since drinking milk on keto is pretty much always a bad idea.
Absorb fermented foods and avoid constipation
Sometimes people face the challenge of constipation while doing the ketogenic diet. Constipation increases stress hormones. Along with that blood sugar pulls out ketosis from your body. Constipation is primarily the result of dehydration, chronic stress, limited electrolyte consumption or the overgrowth of small intestinal.
So to avoid this significant issue related to your health, you need to consume an adequate amount of fermented foods like coconut water, sauerkraut, kimchi, kefir and so on. You should also take magnesium supplementation. Water is your best friend for this.
Avoid unnecessary stress
Chronic stress is one of the main reasons for removing ketosis from your body. Initially, you may not find any difference in your body, but prolonged stress increases blood sugar and reduces ketones. So if you are leading a stressful life, you should focus on the ketogenic diet strictly.
You can solely concentrate on an anti-inflammatory, low carb diet. Also, follow different stress-relieving techniques to relax your body and create peace in your surroundings.
Maintain the sodium and potassium ratio
High sodium with low potassium levels is not great for your health. Insulin affects your kidneys. It leads you to higher sodium and low potassium ratio. The ketogenic diet helps kidneys to decrease insulin levels. This diet also excretes more sodium. In that case, you have to maintain the level of sodium. While maintaining the ketogenic diet, you can intake 3 to 5 grams of additional sodium by taking quality salt like pink Himalayan sea salt. Along with that, consume low carb foods, sea vegetables, and 8 to 10 glass of water daily.
Insomnia is one of the main reasons for increasing blood sugar and different physiological problems. Nine hours of sleep not only reduces the stress level but also gives you the energy for the next day. Always sleep before 11 pm and while relaxing, the temperature of the room should be between 65 and 70 degrees. Use a sleeping mask and earplugs to relax your mind.
Take protein adequately
Few people know that over-consuming protein is not at all good for your body because it causes gluconeogenesis. In this biochemical process, amino acid turns into glucose. Different people require different levels of protein. For example, individuals who want to gain muscle need more protein. On the other hand, the same sized person who does exercise and walks regularly require less protein. The protein intake should be 20 to 35 grams per meal. It shouldn’t exceed 50 grams.
Nutrient-rich carbohydrate is necessary
When you are on the ketogenic diet, you have to choose carbohydrate wisely. For example, nutrient-rich carbohydrate sources like lime, lemon or protein shakes with berries are beneficial for health. On your low carbs day avoid starchy vegetables. Similarwise on the higher carb days, you should intake vegetables like beet, pumpkin, sweet potato, carrot and so on.
Now if you have any questions about these Ketogenic diet tips, just let me know in the comments down below. I’ll totally help you out!