The keto diet is different from a normal calorie restriction diet where you just eat less than normal. With this fat-based diet, there are a few principles that you need to follow in order to reach ketosis.
So, there will be a few things that you need to take note of before embarking on this diet. Let’s see what they are.
* Choose the right time
The first 4 to 7 days of a keto diet are said to be the most difficult. Your body is adapting. You may have food cravings, sleeping problems, etc. You may even experience flu-like symptoms.
This is known as the keto flu and is nothing to worry about. The body is detoxing and switching from burning glucose for fuel to burning ketones for fuel. The transition process can leave you feeling lethargic and irritable.
Ideally, you want to start the diet at a time when you’re away from work or other important events that require your presence. Taking two days off from work just before the weekend will give you about 4 days to rest while on the keto diet.
Most people reach ketosis within 4 to 5 days and you’ll feel great after that.
* Know the principles
Study the principles of the keto diet well. You’ll be able to decide how many calories you need from fat and protein. Knowing the basics of the diet will allow you more flexibility when it comes to making it suit your lifestyle.
You’ll know which foods to eat, when to consume more calories, which carbs are better and so on. Knowledge is power here. So, do your research and be well-informed.
* Have recipes on hand
One of the most difficult aspects of diets such as keto or paleo is compliance.
To comply and eat meals that are strictly keto will be an uphill task since most of us have been raised on a diet rich in carbs.
Trying to eat outside will be difficult too, because commercially-sold food is usually high in carbohydrates and other processed ingredients.
The best way to be compliant is to cook your own meals. To do that, it’s best to get a few keto cookbooks with recipes that you can follow. This will allow you to whip up tasty meals and follow the diet without much struggle.
* Practice cooking keto meals
Buying the recipe books alone will not suffice. You’ll need to practice cooking these dishes. Ideally, you want to hone your cooking skills even before you embark on the diet.
Spend a few weeks cooking keto meals and just getting used to the taste of the food and so on. This will make it easier for you when you start the diet. You’ve acquired the taste for the keto meals and they’ll not come as a shock to your taste buds when you do start.
* Try intermittent fasting
The keto diet is most effective when combined with intermittent fasting. It will take about 2 to 3 weeks to get used to intermittent fasting. So, get started on it before you start going keto. Once you have a 16/8 protocol or a 18/6 protocol, you’re ready to ace the keto diet and see rapid fat loss. In fact, you’ll already see the weight coming off once you start intermittent fasting.
To sum things up, do make sure you prepare well before going on a keto diet, and speak to your doctor about it before starting. Once your doctor clears you, you should be good to go.
Follow the principles, enjoy your meals and experience the multitude of health benefits that will manifest in your life once you embrace the keto lifestyle.
