Tips for Beginning the Keto Diet

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Vital keto diet tips to improve your overall health

A ketogenic diet is essentially a diet that consists of low carbohydrate, protein in moderate quantity and high levels of fat. This diet is unique in the sense that it restricts the intake of calories and combines it with the nutritional benefits of ketosis that allows people to lose weight effectively and improve their overall health.

A ketogenic diet helps in training a person's metabolism to run off the fatty acids. This specific dietary plan is known for improving the sensitivity of insulin and reducing inflammation. This in turn helps in reducing the risk of chronic diseases and improvement in the development of the muscles as well as fat metabolism.

However before you begin a keto diet, it is important to understand the requirements of your body and the right type of nutritional plan that suits you. These are some of the keto diet tips that will help you to make the right decision in terms of formulating your dietary plans.

Stay hydrated

This is one of the most basic tips of almost all the diet plans out there. It might sound straight-forward and simple but it is not necessarily that convenient to follow. People often forget to hydrate themselves properly in the stress of their day to day life.

It is important that you hydrate by drinking filtered water to the tune of 32 oz in the 1st hour post waking up. Additionally, try to drink 32-48 oz before noon.

Intermittent fasting

Practicing intermittent fasting is one of the most effective ways of maintaining ketosis. This is because you don’t consume any form of protein or carbs and also reduce the intake of calories.

In order to get used to this it is recommended that you begin a low-carb diet a few days before starting the keto diet plan so that you can avoid the phenomenon called hypoglycemic episode.

When you are fasting, it is important that you stat hydrated and consume herbal tea, organic coffee, grass-fed butter or coconut oil. The presence of good chain fats in those food items help in boosting up the ketone production and stabilizing the sugar in blood effectively.

Regular exercise

High-intensity exercise helps in activating the molecule of glucose transport known as GLUT-4 receptor in muscle and liver tissue. This receptor pulls the sugar out of blood stream for storing it as muscle and liver glycogen.

Exercise helps in doubling the level of this vital protein in liver and muscle. It is also vital not to over-exert and perform short sessions of high-intensity training.

Things to eat and avoid

If you are on the keto diet, you have to follow the specific dietary requirements that come along with it. The food items that you must eat includes meat, low carbohydrate vegetables, seeds and nuts, dairy products (such as cheese), avocado, sweeteners and other fats. The food items that you must avoid include sugar, grains and tubers among others.

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