What You Need to Know About Keto Dieting

About Keto Dieting

A keto diet is an eating plan that restricts carbohydrates in order to help your body burn fat for energy. This fuel source, called a ketosis, helps your brain create more mitochondria (the power generators of your cells), which in turn leads to more energy throughout the day.

The keto diet can be challenging in the beginning as your body adjusts to burning fat instead of carbohydrate-sourced glucose. This can lead to symptoms such as bloating, fatigue, headaches, and dizziness. To combat these symptoms, drink plenty of fluids, avoid strenuous exercise, replace electrolytes (such as by drinking salted bone broth), and rest when needed.

Using a food tracking app like MyFitnessPal or a glucose meter can help you keep track of your carb intake. This will ensure that you are in a state of ketosis, which is the optimal metabolic fat-burning mode.

When it comes to choosing your keto foods, focus on nutrient-dense options. For example, add nuts and seeds to your meals for healthy monounsaturated and polyunsaturated fats, as well as fiber. Choose olive oil and coconut oil as your cooking oils as they contain healthy omega-3 fatty acids, as well as medium-chain triglycerides that can increase ketone production.

When it comes to keto-friendly dining out, select meat- or egg-based meals with side vegetables and a serving of cheese for dessert. You can also ask for a bun-less burger, or at Mexican restaurants, order an omelet or tacos and add extra guacamole, salsa, cheese, or sour cream to your meal.