All You Need to Know: the KETO Diet – part 2
Last week we wrote about the history of keto, what it’s all about and what foods to eat. Let’s talk about how to incorporate it into your everyday life.
How to Make Keto Work
Ketogenic dieting is a significant change for some people. You’re essentially changing metabolic substrates. That can be difficult to adjust to.
- Consider making a six-week dedication to nutritional ketosis. The first three weeks could be the most challenging as you shift to new fuel sources, but you can expect remarkable progress after that.
- Consume plenty of electrolytes. Lots of sodium, magnesium, and potassium are required. On top of your regular food, try 4.5 grams sodium (about 2 teaspoons fine salt or slightly less than 3 teaspoons kosher salt), 300-400 mg magnesium, and 1-2 grams potassium per day. Going keto flushes out a lot of water weight, as well as a lot of electrolytes.
- Consume fat, but not excessively. Just because a ketogenic diet is high in fat does not mean you should consume excessive amounts of fat. Being ketogenic entails avoiding carbohydrates while consuming as much fat as possible.
- Lift heavy things. Another major complaint aimed specifically at keto is that it induces lean mass loss. That’s not really completely false. If your ketogenic diet suppresses your appetite to the point where you do not eat enough, you may lose muscle. You may lose muscle if you follow a low-protein ketogenic diet. Lifting weights prevents such problems by sending an anabolic signal to your muscles and enabling you to consume more protein without disrupting your ketosis.
- Do a lot of low-intensity aerobic activity. Hike, walk, jog, cycle, row. Maintaining an aerobic HR zone (under 180 minus age in heart beats per minute) will increase your utilization of body fat, accelerating ketone production and adaptation.
- Eat vegetables, berries, and fiber. The large majority of vegetables fit the keto diet. Not only do they supply us with essential nutrients and energy, but they also contain vanishingly small quantities of carbs. Raspberries, blackberries, strawberries, and blueberries all have a low glycemic load and a high phytonutrient content. A a large bowl of strawberries, for example, won’t disrupt your keto.
- Many people on keto tent to avoid or skip fiber. That is an error. For starters, fiber does not break down into glucose. Second, fiber feeds your gut biome29, providing fermentable substrate for your gut bacteria to convert into beneficial short chain fatty acids and provide immune system support.
Going keto can be energizing. You’re not as hungry as you used to be. You’re overjoyed. You have consistent and even metabolism. Your brain is more efficient. You’ve lost weight.
It doesn’t have to be for life; you can try it for at least six weeks and then slip in and out of it, to compare your before and after and see if it fits you.
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