You may have heard of the ketogenic diet and be quite interested in joining the diet craze. Before you do so, it’s important to get more information ahead and be aware of what this diet really means.
Cut the Carbs
The recommended ratio of the diet is 4:1 of fat to carbs. That is a massive reduction of carbohydrate intake. This means you have to be serious in eliminating grains, sugar, most fruit, and starchy vegetables.
Lower your Protein Intake
A low protein diet is adequate for some people, but if you’re used to eating a lot of protein, it’s time for you to also cut back. This will give way to allot more fat intake in your diet, which is what Ketogenic diet is about.
Beware With Too Much Fat
Eating too much fat may be harmful. Nutritionists tell us that this diet is high in saturated fat, and it may also lead to a risk for heart disease if it is not managed well.
Take Adequate Supplements
With the Keto diet, researchers say that you must take it with a lot of supplementary vitamins and minerals. If you get enough fruit and vegetable intake, you can get these beneficial antioxidants that may decrease the risk of cardiovascular diseases.
Anticipate Some Side Effect
A few of the side effects of going so low in carbohydrate intake is bad breath, constipation, and dizziness. With less carb intake, you may also miss out on fiber intake which aids in digestion. To supplement this, you can add some chia and flax seeds, coconut, nuts, and other low-carbohydrate vegetables.
Workout Needs Energy
Your body needs fuel when you are working out, so be reminded that going on a Keto diet may not give you enough energy boost for your sports and workout. This diet may not help you get a competitive advantage because sports would require fuel that is already stored in your body.
If you want to go on a Keto-friendly diet, you need to be aware of what goes into your daily menu. The common food you’d usually have like bread, pasta, and rice are not Keto-friendly so you need to find an alternative. You have to find the time and be prepared to make time to cook certain foods if you want to follow this diet.
There are still a few rounds of discussion whether this is beneficial or harmful to cholesterol levels. It’s ideal for you to get a lipid profile test before you start your diet and a few months into it to monitor your cholesterol levels.
Overall, It would take a lot of commitment to get proper nutrition once you follow the Keto diet. Nutritionists say that it may not be ideal to sustain this weight loss diet in the long-term. It’s best to still consult a doctor and get proper advice before you try this diet.