Ketogenic Diet is one of the most widely followed and popular diet plans to lose weight. From Hollywood stars Halle Berry, Kim Kardashian and closer home, Bhumi Pednekar and Karan Johar, they all credit Keto as the diet behind their incredible figure. Promising easy and fast fat-loss, the main principle of the Keto diet is to consume the right amount of fat, carbs, and protein, to force your body to change its source of energy from carbs to fat or to reach ketosis.
Keto diet comes backed with a lot of
benefits for healthy living. From lowering inflammation levels, building the body’s endurance levels, mental sharpness, reducing cravings, battling diabetes and even slowing down ageing, there are many reasons why many back Keto as the ultimate and the most workable weight loss diet plan. That being said, it isn’t the easiest diet plan to follow. There are a lot of diet dos’ and don’ts, the right amount of carbs one should have in a day and ample nutrition which could combat some side-effects like the Keto Flu. Hence, it’s important that if you want the diet to work for you, you follow it well. We spoke to Sports nutritionist and dietician, Pruthvij Patil, who shared some essential tips for any beginner wanting to follow the Keto diet.
Here are some common diet tips if you wish to start the Keto diet for weight loss:
Tip number 1: Be patient
Keto diet promises faster fat loss but it is also a diet which is built on restrictions. The body also takes longer to adapt to the diet plan. Hence, you shouldn’t really expect to see results in a jiffy. The diet takes a while to get used to but once you do, you will start to see a difference in your health, apart from trim down.
Tip number 2: Drink more water and have more salt
Since Keto is a low-carb diet, the fluid secretion is a little more than usual. Hence, it’s crucial you supplement your diet with ample of water and hydrating foods. Keep drinking water through the day but be careful not to overdo it. Proper hydration will also keep cravings under check. The same way, people on Keto may also require additional salt intake so as to balance the sodium levels in the body. A good rule of thumb is to have 3-4 litres of water every day and 2-3 tablespoons of salt. Having bone broth or salted nuts could make for excellent choices as well. Make sure to add in potassium-rich foods as well.
Tip number 3: Have the right kind of fats
Fat acts as the primary source of energy-giving nutrient on a low-carb Keto diet. Therefore, it’s important that from the moment you start the Ketogenic diet, you choose healthy sources of fats as well as eat the right amount in a day. Depending on naturally occurring fats, which have been minimally processed can be a good call. On Keto, try and stick to Saturated and monounsaturated fat sources, while avoiding processed polyunsaturated fats and trans fats.
Butter, ghee, coconut oil, cheese, olive oil, avocados, almond oil are all examples of rich fat sources and good to cook with as well.
Tip number 4: Avoid high in starchy vegetables
While eating nutritious vegetables form an essential part of Keto, having high-starchy veggies, or too much of them (such as potatoes and beans) can affect your weight loss and even push you out of Ketosis. Ensure that your diet contains good sources of nutrient-rich fruits and vegetables which do not exceed the carb limit.
Eggs are also an excellent source of healthy nutrition for a Keto dieter. Full of good fats and proteins, having eggs in your diet can help the body make the transition into a fat-burning machine and enter ketosis. Hence, should be an essential staple for a beginner. Try and have whole eggs, which are ideal for a weight watcher.
Tip number 5: Go for natural, unsweetened products
Lastly, while there are a number of market and store-bought picks available to make your Keto diet easier, ensure that you are only consuming the right products. From nut butter to flour, check for any hidden sources of carbs of sweeteners which can harm your diet’s working. Stick to natural and unsweetened products. Stevia and sugar-free Keto sweeteners make for good choices.
Happy dieting! Here are also some
mistakes you should refrain from to lose weight in a healthy way.