The keto diet is getting huge press at the moment and is seen as a very successful diet that helps the individual to shed weight and keep it off for the long term. If you’ve decided to do the keto diet then here are some great tips to make it easier and more successful.
Add More Salt
A lot of people have a negative idea when it comes to the amount of sodium you should be eating each day. We have all been taught that a lower sodium intake is better, but this is generally when you are on a high carbohydrate diet. This is due to the fact that this diet results in higher natural levels of insulin. When you have high insulin levels, your kidneys are going to retain more sodium.
When you move to a low carbohydrate and high-fat diet like the keto diet, your insulin levels will be lower. This means that your body is going to excrete more sodium because there is no insulin spike from the carbohydrates. When you enter ketosis, you will need to increase your sodium intake by 3 to 5 grams, according to a guide to keto.
This will ensure that you avoid any imbalances in your electrolyte levels. There are a few healthy ways to increase the sodium in your diet including:
- Drinking organic bone broth
- Adding Himalayan sea salt to your water
- Adding some pink salt to all of your meals
- Eating foods that are low in carbohydrates and contain sodium like celery and cucumber
- Eat salted macadamia nuts
If you are looking to boost your ketone levels, you should keep to a regular exercise routine. This can also help you settle into your new diet and lifestyle with greater ease. In order to achieve ketosis, your body will have to eradicate the excess glucose in your body.
When you exercise, different energy sources will be used for fuel including fats, carbohydrates, and amino acids. The more often you exercise, the faster the stores of glycogen in the body will be used. Once all of the glycogen stores have been used, your body will turn to fat as a source of fuel and enter into ketosis.
The exercise routine that you have should incorporate high-intensity exercises as well as low-intensity ones. This will help your body balance the blood sugar levels and will encourage the body to enter ketosis. Of course, it is important to note that you should complete exercises that you are comfortable with and not push too hard.
Stop Drinking Diet Soda And Use Sugar Substitutes
Diet soda is said to have zero calories, but that does not mean that it fits into the keto diet. These sodas will use various sugar substitutes which make your body believe that a large amount of sugar has been ingested. This will lead to an increase in your blood sugar levels.
There are many studies that have found that the body reacts to sugar substitutes in the same way it does to regular sugar. Additionally, when you use these substitutes, you will increase your cravings for these types of foods in the future. One of the benefits of the keto diet is the fact that it adjusts your taste buds and makes you crave healthy low carb foods. This cannot happen if you are exposing them to sweet tasting foods. Instead of diet soda, you should look at sparkling water.
Staying on top of your keto macros during the week can be a challenge, but this is easier when you batch cook. If you create an environment that helps you achieve your goals, you will give your willpower a break. You will not be faced with temptation and can take it easy. Batch cooking will ensure that you are set for the week and you never fall off the wagon when it comes time for a late lunch or dinner.
Drink Enough Water
Regardless of the diet you are on, you need to stay hydrated. However, when you start out on the keto diet, this is particularly important. This is due to the fact that your body will rid itself of more water as there are no carbohydrates present.
You need to look at drinking half of your body weight in ounces as the minimum. If you are going to sweat more on certain days, you need to increase your water intake. Hot summer days and after an intense workout is when you need to pay the most attention to your water intake.
Get Carbs From Vegetable Sources
Vegetables need to be part of your diet to ensure that you are getting all of the nutrients that you need. They will also provide you with fiber and maintain a healthy gut. The vegetables that you should focus on getting are the non-starchy and nutrient-dense ones including:
- Brussel sprouts
These non-starchy vegetables will generally be low in calories as well. If you like to feel full after a meal, you need to include these vegetables in your diet. This will also stop you from eating a whole bag of nuts in one sitting.