What You Should Know About the Keto Dieting Process

During the Keto Dieting process, it is essential to eat low carbohydrates and a moderate amount of protein. The other 70% of calories should be derived from fats. In order to stay in a calorie deficit and lose weight, you should track your food intake with an app that helps you do so.

Nonstarchy vegetables are low in carbs and rich in nutrients like vitamin C and minerals. Try to include leafy greens, peppers, zucchini and cruciferous vegetables in your diet. They can be eaten in place of starchy vegetables. Also, try to limit high-sugar fruits like strawberries and bananas as they contain a lot of carbohydrates, and instead eat low-sugar fruits such as raspberries and blueberries.

You should also drink plenty of water a day. It helps your body regulate many vital functions, including insulin and glucose levels. Avoid drinking fruit juices and sodas that are high in sugar, and choose plain, low-carbohydrate yogurt.

People who have a history of kidney stones should avoid the ketogenic diet because it can shift sodium, potassium and fluid balances in the body. Also, the keto diet is not recommended for pregnant or breastfeeding women because extreme weight loss can reduce milk supply and stunt infant growth, according to a 2019 case study published in Nephrology. Lastly, a person with chronic kidney disease should not follow the ketogenic diet because it may cause too much protein to be excreted from the body in urine.