Keto Dieting Tips

The keto diet allows you to consume high amounts of fat, and can cause your body to burn more calories than it would if you were eating a standard American diet. When your body begins to burn more calories than it is taking in, the liver turns those calories into ketones — fuel for your brain and body.

Eating a ketogenic diet may lead to weight loss, but it’s important not to go overboard with the fat. This is particularly true during the first few weeks of your diet, when your glucose stores have been depleted and you’re in the process of adjusting to a new source of energy.

Eat plenty of low-carb, high-fibre vegetables like leafy greens, cruciferous veggies and non-starchy vegetables. These help keep you regular and mitigate any stomach upset that can come with the initial shift to a ketogenic diet.

Avoid sugary foods, including natural or artificial sweeteners. Research indicates that these can interfere with the body’s ability to use fat as energy.

Make sure you’re eating enough protein. Lean meats, fish and eggs are a good choice, as well as low-carb dairy options such as full-fat yogurt and sour cream. Add a variety of healthy oils that contain no carbs, such as olive, avocado, canola and nut oil to your meals. Also try adding some grass-fed butter or ghee to your food for an extra boost of fat. Lastly, be sure to get enough potassium, which is important for muscle function and normal blood pressure and blood sugar levels.