Keto Dieting – What You Need to Know

Whether you’re looking to lose weight or improve your health, the keto diet may be right for you. It’s high in fat and protein, moderate in carbohydrates and low in sugar. But there are a few things to consider before making the leap.

First, you’ll want to make sure you’re getting enough fat. Generally, people under estimate how much they need to consume on a ketogenic diet. Aim for about 70% of your calories to come from fat. That includes the fat in meats, eggs, nuts and oils like olive and coconut. You should also be eating plenty of nonstarchy vegetables (kale, broccoli, cauliflower, asparagus, mushrooms).

It’s important to avoid overindulging in carbs. The more carbs you eat, the more difficult it will be to transition to the keto diet. You’ll also need to cut out sugar and artificial sweeteners. This can be difficult at first, but it will decrease your sugar cravings and help you get into ketosis faster.

Other side effects of the keto diet can include dry mouth and increased thirst due to the diuretic effect of a low-carb diet. It’s also important to drink a lot of water to keep your electrolytes in check. It’s also helpful to eat plenty of fiber, which will help prevent constipation. Finally, intermittent fasting is an effective way to boost your metabolism and help you reach ketosis more quickly. To learn more about the Keto Diet, talk to your KU MD team today.