As always, there are many diets to try at the beginning of the new year. And for some, it can be difficult to find the right one. Express.co.uk explained to Hannah Satter, a keto expert and founder of www.naturalketosis.com, what a ketogenic diet is.
What is a ketogenic diet?
Hannah explains: “A keto, or ketogenic diet, is a very low-carb diet.
“When you reduce your carbs to less than 50g per day, your body goes into a metabolic state called ketosis, which burns fat as energy instead of carbs and sugar.
“Unlike a calorie-controlled diet, when you enter ketosis, it’s important to stay ketogenic for at least a week to see and feel its benefits.”
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1. Prepare
Hannah advised: “Start by removing the temptation and have a cupboard, fridge, or freezer with keto-friendly food.”
2. Side effects go through
Experts say: “Some people experience the early side effects of getting into ketosis. This is also called” ketogenic flu. ” This is perfectly normal if you make major changes to your diet, as it takes time for your body to adapt.
“Symptoms vary from person to person, including headaches and lethargy, but the symptoms subside.
“Most people will start to feel the positive benefits of Keto within 3-4 days, such as getting better, less hungry, and better sleep quality.”
3. Select a source
Hannah explains: “The Internet is full of information, many of which are inconsistent.
“Overtime Keto has evolved into different versions designed to address a variety of health issues.
“Therefore, choose a keto diet that suits your needs, stick to it, and follow a set of guidelines for best results.
“Over time, your knowledge and self-confidence will grow and help you plan the right plan for you.”
4. Listen to your body
“As mentioned above, not all ketogenic diets are the same, and they are certainly not one size that fits all,” she added.
“What works for one person may not be completely right for another.
“Listen to your body and work by what it says to you. If you’re hungry or lacking energy, eat a keto-friendly treat.
“If you’re still tired of breakfast, skip Elevenses and wait until lunch.
“If you are more active, you may need more water and light meals.
“Your body will tell you what it needs,” Hannah commented.
5. Don’t get hungry
“If you don’t eat your blood sugar for too long, it can drop and you can be really hungry or even worse, hungry,” she said.
“Eat regularly throughout the day and listen to what your body needs.
“This gives us a carb-rich convenience food to lift our mood and eliminate hunger.”
6. Continue hydration
Hannah said: “Although it may seem like a cliché, thirst is often mistaken for hunger, so drink about 2 liters of water and stay hydrated throughout the day.
“If you have a thirst or a feeling of hunger, drink a few glasses of water as this may be all you need.”
7. Avoid sweets
“When going to Keto, a common mistake people make is simply to replace all the sugar with sweets,” she said.
“In fact, replacing one sweet food with another does not help the body to eliminate its dependence on sweetness or overcome it.
“Continuing to use sweets in our diet affects hunger and craving.”
8. Don’t be afraid of fat
Hannah said: “We don’t recommend biting a bottle of olive oil or biting more cheese than a mouse, but if you’re on a ketogenic diet, fat is your body’s source of energy.
“By increasing the amount of fat in your diet, you can stay full longer after eating.
“In addition, by removing sugar from the diet, fat brings flavor.”
9. Always check the label
Experts say: “Some foods claim to be keto, low sugar, or sugar-free, but in reality, the overall composition of the product is not yet keto-friendly.
“Don’t trust the claim. Always read the label and understand what’s in the food.
“Look at the total amount of carbohydrates per serving of the product and make sure it is sufficient to maintain ketosis.
“Don’t forget to look for other names for sugar like dextrose or sucrose. Of course, check out the sweets too.
10. Make sure you are getting enough sodium
“The combination of eating less processed foods in combination with the ketogenic diet can lower the body’s sodium levels and upset the electrolyte balance,” Hannah added.
“Sodium plays an important role in regulating our internal water balance.
“If you have too little sodium, your body may not absorb water, and it may cause problems such as brain fog, malaise, muscle cramps, stomach problems, and the side effects of the early” ketofluenza “. It needs to be more intense.
“By adding good quality salt, such as rock salt and Himalayan sea salt, to our diet, we keep everything in balance.”
