If you’re willing to start the ketogenic diet; to help you manage weight, minimize your risks to cancer or reduce acne on your skin, then there are certain foods that you should avoid.
These include high carb foods like sugars, beer, and starch, etc.
However, these are just a tip of what you should know before beginning the diet; there’s a lot more to it that most people don’t know.
To help you maintain a successful ketogenic diet, we’ve summarized the top six things you should know before starting the diet.
Keep reading to find out!
Table of Contents
1. You Must Reduce Carbs
A keto diet recommends a ratio of 4:1 of fats to carbs in your daily diet.
This implies that you will need a significant shift from your daily calories intake.
Ideally, you will have to slash down your daily carb intake to around 40 to 50 grams per day.
Some of the foods to reduce intake include beer, starch, and sugar.
2. You Should Be Ready to Endure the Side Effects
Note that when in keto, you will be eating more fat volumes as opposed to fats.
This eating plan may help you to get into ketosis, a condition where your body will begin to burn fats for fuel instead of burning the carbs.
During ketosis, your liver will produce ketone bodies like acetone which emits very strong smells.
When you open your mouth, the smells are released to the open air, and they can be so strong that people around you may begin to complain of bad breath.
The ketones may also be released with the sweat. This may lead to the development of unpleasant body odors.
You may also suffer constipation, heart palpitations, and leg cramps, etc. among other possible side effects.
3. You Will Need to Monitor Your Cholesterol Levels
Remember that the keto ‘rule’ demands that you consume high-fat volumes.
This may lead to a dangerous increase of cholesterol, and triglyceride levels which when not contained may lead to increased risks of heart disease or stroke, etc.
It’s therefore prudent that you go for regular cholesterol checks to maintain them at safe levels.
4. You Might Have To Prepare Your Meals
When you’re on a ketogenic diet, you may face challenges choosing the kind of foods to eat since you will have to keep off common foods that contain high amounts of starch, and sugar.
You will also need to avoid packed foods since most of them contain high amounts of sugar and starch.
As a result, cooking your food become the only best approach to keeping your diet.
5. Expect To Feel Some Level Of Frailness
When you get into a ketogenic diet, your body will begin to go through a wide range of physiological adaptations which includes increased fat breakdowns, and reduced insulin levels, etc.
The subsequent reduction of body energy is primarily because your body begins to rely on glycogen as fuel.
You should, however, get over this feeling of frailness within a short period.
6. You Must Supplement Your Diet With Vitamins
Note that keto will only be beneficial when you do it the right way.
When on this diet, there is a good number of mineral, and vitamins deficiencies you’re likely to suffer if you don’t watch your diet.
For this reason, you will need to supplement your diet with vitamins like magnesium, potassium, and sodium, etc., which are known as electrolytes.
The role of these electrolytes in your body is to manage blood volume, pressure, muscles and nerves.
The low-carb, high, high fat rule makes you lose a lot of water which also ‘washes away’ the electrolytes.
You will, therefore, need supplements to replenish the lost electrolytes, and also keep you healthy, and safe from — side effects which come with keto flu.
What Are The Benefits Of Ketogenic Diet?
The ketogenic diet has a wide range of benefits. It’s endorsed by most certified dieticians because;
- It helps reduce acne
Highly refined carbs, and sugar influences the gut bacteria, and may cause random fluctuations in blood sugar, a condition which may affect your skin, and lead to the development of acne. By ditching this lifestyle, you get to reduce the carbohydrates in your system thereby slashing the odds of getting acne, etc.
- It may also boost the health of women with Polycystic Ovarian Syndrome (PCOS)
PCOS is a condition related to the endocrine disc, and it leads to the development of enlarged ovaries that has yeasts. Women with this condition are at higher risks of suffering deteriorated health when they stick to high- carb diets.
According to recent research reports, women with PCOS on ketogenic diet experience; a higher weight loss rate, better hormonal balance, and boosted fasting hormones among other benefits.
- Increased weight loss
When on a ketogenic diet, your body takes a considerable amount of time to convert fats into energy as compared to the amount of time it takes to convert carbs. This can help you lose weight quickly. Besides, the ketogenic diet is high in proteins, so you’re more likely not to feel hungry more often as it’s common with other weight loss diets.
- It may also help you slash down risks of cancer
If you undergo chemotherapy radiation when on keto, you may help suppress the cancer cells. This is because it may cause a wave of oxidative stress to the cancer cells. It’s also believed that since Keto reduces the high blood pressure levels, it may also reduce insulin effects which are common with some forms of cancer.
It’s worth noting that the ketogenic diet demands a lot in self-discipline.
This is because it involves a lot of restrictions which you have to adhere to, to achieve the desired results. But still, you need to keep checking on your cholesterol levels lest it impacts your health negatively.
The above 6 things are a must have in mind as you start your Ketogenic Diet. It is important to observe all of them because a small mistake will affect the results you get.
If you have any queries on keto, be sure to get in contact with a certified dietician. He/she will guide you through the entire process, so you don’t miss anything.