The ketogenic diet has become increasingly popular over the past few years. This high-fat, low-carbohydrate diet has been shown to offer several health benefits, including weight loss and improved blood sugar control. It may have positive effects on the heart, brain and skin (reducing acne, for example) and may reduce the risk of cancer. It may also help people with intractable epilepsy.
One of its disadvantages is that it is difficult to maintain in the long term and that the diet can be followed by weight gain if certain precautions are not taken.
If you're interested in following a ketogenic diet, you may be wondering how to get started. Here are some tips to help you adopt a healthy and sustainable ketogenic lifestyle.
Before You Begin
Before you begin a ketogenic diet, there are a few things you should know. First, it's important to understand that this diet is not for everyone. It is not recommended for pregnant or breastfeeding women, people with type 1 diabetes, or those with certain other medical conditions. If you have any medical conditions, such as diabetes or kidney disease, speak with your doctor before starting the diet.
The ketogenic diet can also be dangerous if not followed correctly. This high-fat diet can lead to an increase in cholesterol and triglyceride levels, which can increase your risk of heart disease and of fatty liver. Make sure you are aware of the risks before starting the diet.
When beginning a ketogenic diet, it's normal to experience some side effects, such as fatigue, headaches, constipation and nausea. These symptoms usually go away after a few weeks as your body adjusts to the new way of eating.
It's also important to remember that any weight loss achieved on the ketogenic diet will likely be regained if you return to your pre-diet eating habits. For this reason, it's important to adopt healthy lifestyle habits in addition to following the diet and to maintain these healthy habits if you end your keto diet.
Basic rules of the ketogenic diet
There are a few basic rules to follow when following a ketogenic diet:
Focus on healthy fats
When choosing your food, focus on sources of healthy fats, such as olive oil, avocados, and nuts. Avoid unhealthy fats, such as trans fats and saturated fats.
Limit your protein intake
Too much protein can kick you out of ketosis. Stick to moderate amounts of protein, such as lean meats and fish.
Drinking plenty of water is essential for the ketogenic diet. Be sure to stay well-hydrated by drinking 8-10 glasses of water per day.
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Keto.app is a keto diet tracker that helps you stay within the carb limits needed to be in ketosis. It is available in 9 different languages and has features such as tracking nutrients and burned calories, recording weight changes, and more. A subscription is needed only if you want to save 5+ foods per day.
There are many apps that may help people follow a keto diet in a healthy way. These apps offer features such as tracking macros and nutrients, providing recipes and meal ideas, and connecting with like-minded people.
If you choose to follow a keto diet to lose weight, remember that in order not to regain the lost weight, you must continue the diet long-term or permanently change your habits to healthier ones.
Your health care professional can help you choose
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