What You Need to Know About Keto Dieting

Keto Dieting is a high-fat, low-carbohydrate diet that helps your body switch from using glucose to burning fat for energy. It involves eliminating carbohydrate-rich foods and eating a wide variety of healthy fats, protein, vegetables and fruits. The goal is to get into ketosis, a metabolic process that uses fat for fuel and causes rapid weight loss.

During the initial phase of this diet, many people experience nausea, headaches, fatigue and other symptoms that are sometimes called the “keto flu.” These symptoms are caused by depleting your glucose stores and can last a few weeks. It is important to drink plenty of fluids during this time.

Avoid consuming processed or artificial sweeteners like saccharin, aspartame (Equal) or sucralose (Splenda) and go for zero-calorie sugar alternatives such as stevia, erythritol or monk fruit sweetener. These are more natural and have a much lower glycemic index than artificial sweeteners.

It is also important to eat enough fiber, as this will help with digestion and support gut health. The best sources of dietary fiber include berries, leafy greens and legumes. It is also helpful to add some fermented foods, as these can help to maintain a balanced digestive system.

In the beginning of the ketogenic diet, it is important to have plenty of healthy, low-carbohydrate meals and snacks prepared in advance. This will make it easier to stay on track when cravings strike. You can also stock up on keto-friendly drinks, such as water, tea, coffee and flavored sparkling waters made with lemon or lime.