Wellness regimes are quite in vogue these days, given the departure of dreary winter and the arrival of sparky summer. Nearly everyone wants to shed their December fat and get their bodies beach-ready, just in time for the vivacious trips in the sun.
That is why they tend to search around the web for the perfect dietary session, which can help them lose weight, regain vigor and feel happy + healthy. One such variation that has been around for a century now is the ‘keto diet’. This nutrition program has been hailed by experts and celebrities far and wide, including Kim Kardashian. According to Google Trends, keto was the most searched dietary term in 2018 and is still hyped about in good measure.
How does the keto diet work, exactly? Well, in principle, a keto regime replaces glucose with fats as the body’s main energy resource. It dials down the level of carbs to about 5%, sets the protein intake to a moderate 20% and devotes the rest of the 75% to the consumption of healthy and rich fats. As the blood sugar level decreases beyond the regular scale, the body goes into the state of ‘ketosis’, burning fats instead of glycogen to keep the elements going.
What does this diet entail? A boost in the metabolism, an alleviation of the symptoms of serious conditions like Autism or Type-2 Diabetes, a leveling of the blood sugar levels and of course, weight optimization, etc. But, not without an initial setback called ‘keto flu’ which occurs due to the body’s resetting or readjusting of the main fuel source.
If you are thinking about giving this diet a go, then I would recommend you to contact a keto expert beforehand, either on the phone or online over your high-speed internet connection. Why? Because the keto diet, if done right, would help you in regaining your physical wellness; if done wrong, it could potentially lead you to gain weight instead of losing it. That is why you should refrain from plunging directly into this strict regime, blindfolded. Know your body, understand its limits, and settle gradually into the keto diet.
Before you throw away the high-carb items from your kitchen, keep the following pointers in mind to stay steady on your keto goal. These will highlight what you should NOT do when you’re going ketogenic. Read on.
Say Goodbye to Veggies and Greens
People who are vegetable-phobic are often tempted to adopt this diet, because of its more meat and less-veggie content. However, they are mistaken to think they can completely do away with vegetables, and live to tell the tale. Studies show a fat-rich meal that is not balanced with probiotic greens often leads to inflammation. Also, with the body’s glucose (fluid-retaining) percentage on the extreme low, the need for electrolyte sources, which are not artificial, automatically increases. And that comes from mineral-laden plants. So, what you should do is ignore the carb-rich vegetables like potatoes to maintain your calorie count, while including the low-carb nutrient-dense greens, such as spinach, kale or avocado in your daily diet for acquiring balanced ketosis. One more thing you need to remember is fruits, except a few varieties of berries, are all brimming with sugars (glucose-source). Thus, they’re to be avoided by ketogenic dieters at all costs.
Consume Synthetic, Non-Beneficial Dairy Sources
The milk you find these days is more synthetic than natural unless you live on a rural farm and can get pure dairy first hand. According to researchers, it has more to do with the way the cows are treated with artificial hormonal enhancers or even antibiotics in the industrial sanctuaries—leading to casein (milk protein) mutations and ultimately, gut problems for the consumers. You simply cannot afford to deal with these inflammations or allergies, especially if you’re going keto, in which dairy—the source of healthy fat—is an important part. So, what can you do? Address your dairy allergy seriously and switch to dairy alternatives, like nut milk or grass-fed ghee or any of their delicious variants which remove the casein protein and highlight the fat ratio.
Stockpile Artificially Processed ‘Keto’ Supplements
When you take up a goal, you need to keep your motivations and actions about it on a moderate level. Because, if you start obsessing, chances are you will overlook the profile of the means to obtain your ends. Simply speaking, in keto terminology, you might begin to ‘hyperfocus’ on the macronutrient portions and limitations (fewer carbs, more fats) in your daily diet, leaving insignificant irritants, like artificial sweeteners or instant powders, out of consideration. Why is that a bad thing? Because these pre-packaged products tend to create more problems than solutions. So, always look out for the ingredients in processed keto powders, or substitute them wholly with high-fat organic snacks, such as olives, nuts, seeds or seafood cans. Never compromise on the quality for the count. And always prefer to get your diet from fresh and organic sources.
In conclusion, a keto regime certainly requires commitment, motivation, and patience to maintain, yet the benefits it entails are numerous. In order to carry out the diet right, you need to do your research beforehand and know where to draw the line with your body. The aforementioned pointers make you cognizant of the pitfalls you need to avoid while adopting the diet for yourself.