The ketogenic diet is very popular and well-known today, however, as with all “fad” diets, many people make simple mistakes when starting out due to ignorance and lack of a plan tailored to their specific needs keto tortilla recipe.
The best known concept of this diet is that you should eat fewer carbohydrates, without depriving yourself of protein and fat. The detail is that such a generic statement can cause confusion when choosing the foods to be included in the diet. What kind of fats should be consumed? Should carbohydrates be completely eliminated? Are all proteins the same? Are there any side effects? To clarify these doubts, we have prepared a list of tips, ideal for all those who are starting on the ketogenic diet and who want to obtain the best possible results. 1. Reduce carbohydrates and increase fat intake in a balanced way The keto diet requires the reduction of carbohydrates and replaces them with fats and proteins, a very drastic change for the body. By limiting carbohydrates in the diet, the body burns its glucose stores and then begins to use stored fat for fuel. When enough ketones are present in the blood, we enter a state called ketosis. While the keto diet is definitely a low carb diet, it is not a "no carb" diet. Make sure you don't completely exclude them from your diet. 2. Be careful with hydration The reduction in the consumption of carbohydrates generated by the keto diet directly affects the balance of fluids in the body. Our body stores carbohydrates together with water. By reducing carbohydrate intake, we also lose water reserves, which is why when starting the keto diet it is very common to suffer from symptoms of dehydration. Make sure you drink more water per day than you are used to to avoid these symptoms and ensure a correct balance of fluids in your body. Electrolytes are essential minerals to maintain water balance in the body. When doing the ketogenic diet, these are more difficult to retain and are eliminated through the urine. An easy way to avoid this mistake is to increase the amount of salt in your food. Also, isotonic drinks can be prepared (without adding sugar) and combined with ketogenic supplements. 3. Know the side effects of the keto diet The first few days of the diet can feel a lot like having the flu. Headaches, weakness or fatigue, muscle cramps, nausea, diarrhea, or constipation are common. When you begin the ketosis process, your body breaks down your fat stores to produce small molecules called ketones, which you can use for energy instead of the glucose you normally get from carbohydrates. "You're asking your cells to do something they're not used to," says Robert Santos-Prowse, RD, author of The Cyclical Ketogenic Diet. "When you suddenly deprive them of the fuel they're used to using, there can be a period of sluggishness or brain fog." Another reason that can worsen the symptoms is the dehydration mentioned above. After spending the first few days of the diet, the body will get used to it and you will start to feel better. During the transition it is advisable to avoid high-impact sports, 4. Include foods rich in Omega-3 in meals When starting the ketogenic diet, make sure to eat foods rich in Omega-3, particularly those that contain EPA, ALA, and DHA. Some examples of foods rich in Omega-3 are tuna, salmon and shellfish. If you opt for a vegan keto diet, you should incorporate chia seeds or chia oil into your diet. Other foods with Omega-3 are flax seeds and avocados. 5. Meat consumption, in moderation Did you think that the keto diet is only about protein? That is not entirely true, fats also play an important role. Now would be a good time to memorize this mantra: You need fat to burn fat. “A keto diet essentially swaps the percentages of fat and carbohydrates,” explains Santos-Prowse. That means getting 60% to 90% of your calories from fat and 5% to 10% from carbohydrates. The remaining 10% to 35% should come from protein, which is about the same as standard high-carbohydrate diets. In other words, the goal is not to fill your plate with meat or chicken. So what should be on your plate? At each meal, you should eat 3 to 4 ounces of protein, such as lean beef, chicken, fish, or pork, depending on your macronutrient needs. Santos-Prowse suggests including 1/2 cup of non-starchy vegetables (such as green leafy vegetables, broccoli, or cauliflower) and a few servings of healthy fats (such as olive oil, nuts, or avocado). 6. Control the intake of cheese, bacon and processed meats While keto advocates rave about the possibility of eating bunless bacon cheeseburgers every day and still lose weight, this could actually cause inflammation issues and affect blood sugar levels. One of the benefits of the keto diet is its ability to reduce inflammation, but processed meats and dairy can increase it, not to mention being high in sodium and nitrates. Consuming dairy products also causes an increase in our insulin levels, raising blood glucose, which is the opposite of what a ketogenic diet is intended to do. For a healthier version of the keto diet, keep processed meats to a minimum, choose nitrate-free options, and eliminate dairy. The most important The above tips will give you a foundation to get started in the keto world, however, we always recommend keeping in mind that since each body is different, and each diet should be too. To achieve the best results with the ketogenic diet (or with any diet, really), the ideal is to have a personalized eating plan that adapts to the tastes, conditions and requirements of each person. Currently, there is an option for this, an app called Keto Cycle, in which you only have to answer a short questionnaire with your basic information so that a group of nutrition and fitness professionals can design a plan completely adjusted to your preferences and needs for so you can reach your weight loss goals.
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