Don’t Give Up Halfway: Things You Should Do Before the Keto Diet
The ketogenic diet is a diet that limits the carbohydrate
intake. Because of these restrictions, this diet is able to make you lose
weight quickly. The keto diet can also reduce the blood sugar levels.
This diet was initially used by diabetics. Keto diets are
considered capable of helping the diabetics to control their blood sugar
because of the low carbohydrate, especially if they also have obesity.
When undergoing a ketogenic diet, a person is restricted to
consuming carbohydrates with no more than 30 grams per day. They are advised to
consume more protein and fat.
Diabetics are recommended to reduce carbohydrates, but that
does not mean completely eliminating it from the composition of their daily
Those who run this diet replace the carbohydrates with foods
that are high in protein and fat. Because of its ability to reduce weight and
blood sugar levels due to restrictions on carbohydrate consumption.
This radical change in dietary certainly requires preparation
so you don’t give up halfway.
Here the steps you should do before the keto diet.
1. Get to know what will be eaten and avoided
The keto diet greatly limits carbohydrates. To get rid of
carbohydrates from your dinner plate is certainly not an easy matter. Try to do
Start by reducing the carbohydrates to 20-30 grams per day.
You also need to know foods that contain lots of
carbohydrates, fats and proteins, so you can make the right choice.
Not only bread, but pasta, chips, cakes, candy, and ice
cream also contain carbohydrates.
Nuts also not only contain protein but also carbohydrates.
Most fruits and vegetables also contain carbohydrates.
The only food that does not contain carbohydrates is meat and
pure fats such as butter and oil.
2. Food that contain oil
If you have avoided oil all this time, this diet is just the
opposite. It’s requiring a lot of oil to reach the ketosis.
If the diet you have been doing so far is only allowed to
eat the skinless chicken breast, on a keto diet, you are advised to eat chicken
breast and its skin to get enough fat.
If you are afraid of fat, the keto diet will not be
3. Know about keto flu
The side effect of the keto diet is keto flu. Keto flu is a
term that experienced by some people when they start this kind of diet.
This is because the body goes through changes when it switches
from burning glucose to burning fat.
In the first week or for first10 days, you may feel very
lethargic and not passionate.
Therefore, choose a more flexible time to start a keto diet,
for example, choose the weeks that don’t have a lot of deadlines.
4. Increase your fluids intake
In ketosis, the kidneys release more water and electrolytes.
So, make sure to consume the sodium and potassium to help your kidney work properly.
5. After the diet
The keto diet is not a forever diet. This diet is designed
for the short term.
If you reach your the desired weight, you should not immediately
return to your old dietary habits. Because, you might lose the health benefits
and your weight will return as before.
Remember, the keto diet is a stepping stone to improve a