Here are top 5 tips on how to start healthy keto diet.
1. KNOW WHY YOU START DOING KETO AND STAY FOCUSED ON WHAT YOU’re DOING.
How the ketogenic diet can change your life? At the moment there are a huge number of diets that are supposed to help you lose weight, and most importantly, to become healthier. But are they really that effective? Here we are not going to discuss different diets, I will only tell you about the one that helped me not only to get rid of excess weight, but also to get my internal system in order and to get rid of the depression.
Many of you probably misunderstood the word diet. It does not mean a complete rejection of foods for example pasta, meat or milk. You just have to stop eating the simplest unhealthy foods. But more on that later.
2. TRY TO CONSUME ONLY KETO FRIENDLY FOODS.
Keto friendly foods are foods that contain low amounts of carbs(carbohydrates). What does it mean? “Low in carbs” means your daily carb limit. It may vary. For instance, to maintain ketosis nutritionists recommend keeping daily total carbs below 35-40g and net carbs below 20-25g. If you are wondering what is net carb consumption, just subtract total fiber intake from total carbs. intake.
The most important motivation for you should be staying in good shape. There are many scientific articles that prove if you stop eating bread or sugar prolongs life by making your body healthier and more resilient. It’s up to you to realize that just by changing our eating habits, you can change your whole life. People can look younger and avoid serious illness for much longer than you can imagine.
Don’t fool yourself into thinking that sweets, grains and lactose can’t ruin your body. Don’t be fooled by marketing because it’s a scam to sell more harmful products. and remember that at any age, it’s never too late to change your life for the better. Love yourself and your body, and then you will be a happier and healthier person in no time.
3. GET RID OF TEMPTATIONS IN YOUR FOODS ENVIRONMENT.
We all know that in our fast changing world it’s hard to stick to a certain diet. Sometimes we make cheatmeals or even quit not even starting. One of the easiest ways to start healthy keto diet is to get rid of foods that you need to avoid.
Now I will tell you a little bit about what the keto diet is. The keto diet involves a low-carb, moderate-protein, and high-fat diet. Don’t be alarmed, fat is not as harmful as you really think it is. This diet is usually prescribed for people with diabetes, but who doesn’t suffer from this disease nowadays? This diet has gained its fame not so long ago, but has already gathered a lot of controversial comments on the Internet. How is the keto diet better than other diets?
The other low-carbohydrate diets are good if you follow them for a short period of time. When you want to move on to the next level of weight loss, however, the weight comes back and the diet loses all meaning and effectiveness. Therefore, people soon go back to their old eating habits.
The keto diet solves the most important problem of the human body, which causes excess weight – it is the inflammation. The inflammation in our body bothers us, and often is one of the causes of depression.
What foods should be avoided in your diet? Even if you do not want to follow a “strict” diet, I still advise you to reconsider your views, and get rid of at least the following foods in your diet for a while. You’ll feel the difference almost immediately and probably lose a few pounds.
Gluten. Scientists have only recently learned about gluten intolerance and its damaging effects. Wheat, whole grains, etc. are nothing more than a drug addiction. Consumption of bread leads to the development of various diseases and resulting inflammation in the body. However, we tolerate it all.
Sugar. It is as addictive as alcohol. Foods containing sugar cause the growth of bad bacteria, thereby changing the intestinal microbiome and killing the good microorganisms. I think you already know that sugar can’t be healthy. For women: foods containing sugar leads to a dulling of the skin and the rapid appearance of wrinkles. Don’t be surprised that long-term consumption of sugar can lead to heart problems, vascular problems and frequent headaches. Figs, which contain fructooligosaccharides, and dates are great substitutes for sugar, but in small amounts. They stimulate the growth of beneficial bacteria in your intestines.
Lactose. There are many studies proving harmful effects of lactose, which can also cause skin problems. You probably didn’t know that cow’s milk is a powerful allergen. Casein A-1, a protein found in milk, is the reason for this. It can easily be the cause of abdominal soreness, itching, rashes on the face. So do not listen to your parents and grandparents, saying that cow’s milk is useful. But what is the alternative, you may ask? Now on the market there are many non-casein milk: coconut milk, almond milk etc. The fun fact is that goat milk contains Casein A-2 which is pretty similar to human milk so it digests easier than cow’s milk.
4. DON’T GIVE UP TOO QUICKLY.
If you don’t see the results right away, don’t feel frustrated. Sometimes it takes a year, if not more, for your body to recover from a long time of eating junk food. At first it will seem impossible to you without the food you used to eat, but this is only because you have been accustomed to it for a long time. Maybe you just started your diet, hoping to lose weight in just 3 days after eliminating bad food from your diet? You need to understand that everyone has completely different bodies and organisms, you may need a little more time than others.
Most importantly, don’t give up halfway through. Prepare yourself that the first 3 days will be difficult , you may feel irritable. But those short days will be worth it, trust me. Imagine restricting carbs and animal proteins for 5 days a month and you will get the same results as if you were on a diet for a whole month.
5. EAT ONLY WHEN HUNGRY.
When you start a healthy keto diet, be prepared for the symptoms known as keto-flu. Snacking is a bad habit. It is better to schedule each meal so you don’t feel hungry for another 3-4 hours. That way your body will have more time to digest all the nutrients that you ate. Eat only when you really want to.