The Basics of Keto Dieting

The Keto Dieting is an effective way to lose weight but it takes a lot of planning, effort, and willpower. It also is not something that can be done alone and it is best to start the diet under the guidance of a nutritionist or dietitian.

The ketogenic diet is a high-fat, low-carbohydrate diet that promotes the use of fat for energy instead of carbohydrates. It is a very restrictive diet and it can be difficult to follow for the long term. The diet requires a very careful and precise tracking of your carbohydrate intake to trigger ketosis. This diet is not recommended for those with hypothyroidism or adrenal issues because it may affect thyroid hormone production and reduce blood sugar levels too low causing fatigue, nausea, and headaches.

Typically, the first week of keto is marked by rapid weight loss, especially water loss. After that, it is important to maintain a balance of protein and fats, as well as keep the carbohydrate intake to a minimum. Increasing fat up or down based on your needs is ok, but it should never be too low because it is the body’s primary energy source.

To stay on track, stock up on Keto herbs and vegetables (such as frozen or fresh kale, broccoli, asparagus, and zucchini), protein sources such as grass-fed meats, fish, eggs, tofu, and dairy (if tolerated) as well as healthy fats like coconut oil & milk, olive oil, avocado, nuts, seeds, and natural low-carb sweeteners such as stevia. It is also a good idea to invest in some high-quality Tupperware for meal prep to help you save time and money while staying on track with your Keto goals.