Should you try the Keto diet? Part 3
Part 3: Tips & Wrap-up
How to Follow a Ketogenic Diet
Here are few basics rules to help with the Keto diet:
- Eliminate carbs: Check food labels, and aim for 30 grams of carbs or fewer per day.
- Stock up on staples: Buy meat, cheese, whole eggs, nuts, oils, avocados, oily fish and cream, as these are now staples in your diet.
- Eat your veggies: Fat sources are high in calories, so base each meal on low-carb veggies to fill your plate and help keep you feeling full.
- Experiment: A ketogenic diet can still be interesting and tasty. You can even make ketogenic pasta, bread, muffins, brownies, puddings, ice cream, etc.
- Build a plan: It can be hard to find low-carb meals for when you're on the go. As with any diet, it is important to have a plan and go-to snacks or meals.
- Find what you love: Experiment until you find the ultimate keto diet for you.
- Track progress: Take photos, measurements and monitor your weight every 3 to 4 weeks. If progress stops, try reducing portion sizes slightly.
- Replace minerals: Ketosis changes your fluid and mineral balance. For this reason, salt your food and maybe take electrolytes or magnesium.
- Be consistent: There is no shortcut to success. With any diet, consistency is the most important factor.
You may also wish to monitor ketone levels in either urine or blood, since these let you know whether you are keeping carb levels down sufficiently to achieve ketosis.
So, Should You Try a Ketogenic Diet?
No single diet is suitable for everyone, especially since individual metabolism, genes, body types, lifestyles, taste buds and personal preferences differ.
However, the ketogenic diet can work wonders for people who are overweight or at risk of metabolic syndrome.
Nevertheless, if you dislike high-fat foods but love carbs, this diet may be hard for you to stick to. If you still like the idea of a low-carb diet, then carb cycling or a standard low-carb diet may be better options for you.
Ketogenic diets may also be used in the short-term, to help you lose fat and improve health. Yet this requires a lot of discipline, and must be followed with healthy eating.
A ketogenic diet may also not be the best option for elite athletes or those wishing to build large amounts of muscle. Vegetarians or vegans may also struggle with this diet, due to the key role played by meats, eggs, fish and dairy.
Additionally, the transition to a ketogenic diet can occasionally cause negative symptoms that are often referred to as "keto flu." This may include poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort and poor exercise performance.
While this only happens rarely, it may cause some people to quit before they even get started properly, especially as the first few weeks of any diet are the toughest.
Due to the very limited carb intake, fewer than 30 grams per day, ketogenic diets also may not be suitable for people who want to take the weekend off.
At Nutrichef, our 4-week Nutriketo Starter Program will progressively get you into keto stage while your health coach monitors the side effects and adjusts the meals appropriately.