Introduction to a Healthy Keto Diet
By Canada Cloud Pharmacy | Published Thursday 30 July 2020
How to Keto correctly
Keto is where one adopts a diet that is very high in dietary fat and low in carbohydrates. When you reduce the number of carbohydrates you take, your body will go into a state called Ketosis.
This allows you to burn fat faster, helps you lose weight, and reduces the amount of sugar in the blood. Apart from reducing your blood pressure and aiding in weight loss, other benefits of a Keto diet include improved sleep, increased energy levels, and slows down your aging process.
Easy ways to Keto properly
Cut down on the carbohydrates
The main objective of this diet is to limit your carbohydrates intake. Try to take under 50g net carbs a day and if you are an active person, it should be between 50 - 100g net carbs a day.
Set a limit on the number of proteins you eat
Anyone thinking of doing Keto needs to know that this is not a high protein diet. Diets that are very high protein can put some stress on your kidneys. When the body has too much protein, it converts it into glucose which is not healthy. Set a goal on the amount of protein you can eat in a day and stick to it.
Learn how to use fat as a lever when you eat food
Throughout our lives, we have always been told that too much fat in your system isn't good for you. Keto is a high-fat diet and our body needs fat to produce energy. What you must keep in mind when it comes to fat in this diet is, it is a lever.
While proteins and carbohydrates remain unchanged or constant most of the time, you can increase or decrease your fat intake to either lose weight or gain a few pounds. If your objective is to lose some weight, for example, you need to make sure you eat the right amount of fat to meet that objective. Once you’re happy, you don’t have to worry about “squeezing some fats in”.
Drink plenty of fluids
When following a Keto diet, you can easily become dehydrated because when your body is burning fat from the lack of carbohydrates you’re eating, less water is being stored. It is recommended that we are supposed to drink at least 8 cups of water per day. With this diet, increase the number of cups of water you drink to 16. This will ensure you stay properly hydrated as the body burns fat.
When you’re hungry, that’s the time you have to eat
If you are used to eating between 4 - 6 meals a day or a snack here and there, you need to get these eating habits out your system when you’re following a Keto diet. Your weight loss can be massively affected if you’re having multiple meals a day. When you’re hungry, that’s the time you have to eat. If you don’t feel hungry, don’t eat anything. (5)
Do some exercises
Exercising is highly recommended when you’re on a Keto diet but it’s not a requirement. The good thing about incorporating exercise to this diet is you will reach your weight loss goal quicker, your health will improve and you’ll be fitter.