Best 10 Tips For Success On The Keto Diet

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The Top 10 Keto Diet Success Tips. Continue. 

6. Be Prepared for Keto Flu and Other Keto Issues

Going from a non-carbohydrate-restricted diet to a ketogenic diet will cause many changes in your body that will be uncomfortable at first.

The first effect will be a rapid loss of water and minerals such as sodium. As a result, many keto dieters will suffer from flu-like symptoms during the first few days of their keto diet. Here are some of the symptoms you may experience:

  • Sugar cravings
  • Dizziness
  • Brain fogIrritability
  • Poor focus and concentration
  • Stomach pains
  • Nausea
  • Cramping
  • Confusion
  • Muscle sorenessInsomnia

Troubleshooting Other Health Concerns With Keto

After following the keto diet for more than a week and implementing the suggestions in the keto flu article, keto dieters may still experience keto flu symptoms. If this describes you, the keto diet may not be the best option for you.

Ketogenic diets are usually ineffective for people who have familial hypercholesterolemia, hypothyroidism, and/or adrenal issues.
Because one or both of their LDL receptor genes are defective, people with familial hypercholesterolemia will struggle to maintain a high-fat diet, making it difficult to control their cholesterol levels.

This means they will have higher LDL levels for longer periods of time than usual, increasing their risk of heart disease. Consuming a lot of fat and cholesterol is one way to increase this risk even more. This is why people with familial hypercholesterolemia should eat a whole-food, low-to-moderate-fat diet and get plenty of exercise and sleep.

People with hypothyroidism and/or adrenal issues may struggle with the ketogenic diet as well. This is due to the fact that insulin, blood glucose, and glycogen levels all play a role in regulating thyroid hormone production and adrenal health.

When insulin levels are low, the conversion of inactive T4 hormone to active T3 hormone is hampered, which can result in hypothyroid symptoms. The adrenal glands will then secrete epinephrine, norepinephrine, and cortisol, which will act as pseudo-thyroid hormones (i.e., helping to regulate heart rate, control body temperature, and mobilize energy). Furthermore, a decrease in T3 hormone levels can cause cholesterol levels to rise to unhealthy levels.
If you already have thyroid or adrenal issues before starting a low carb diet, it is possible that restricting carbs will aggravate them.

It is critical to consume enough calories from fat, protein, vitamins, and minerals to keep your thyroid from crashing on a low-carbohydrate diet. This will provide your body with enough fuel to allow it to conserve glycogen, maintain thyroid function, and protect you from unnecessary stress.

If you still feel sluggish and tired after eating plenty of fat and protein, increase your carbohydrate intake by eating black beans, sweet potatoes, and/or other starchy whole foods until you have 100-200 grams of carbs per day.

Keto Diet Modifications for Other Situations (Pregnancy and Gallbladder Issues)

Other groups of people, such as those who are pregnant, breastfeeding, or who have had their gallbladder removed, can follow the keto diet but must make some adjustments.

It is best to follow these guidelines for those who have had their gallbladder removed:

Limit your fat consumption and gradually increase your daily intake over a two-week period.
Utilize an ox bile supplement (and a lipase supplement if you need some extra help).
Don't consume too much fat in a single sitting.
If you have digestive problems, you may need to take the ox bile supplement or eat less fat with your next meal.

Here are some suggestions to help you if you are pregnant or breastfeeding:

  • Consume micronutrient-dense foods on a daily basis. The most nutrient-dense foods are pasture-raised organ meat, wild-caught sardines, and low-carbohydrate vegetables like spinach, kale, and broccoli.Foods high in folate, such as liver and dark leafy greens, are essential during early pregnancy and prior to conception. Vitamin D (found in beef liver and sardines), iodine (found in seaweed and raw cheeses), and DHA (found in sardines and fatty fish) are also necessary.
  • Increase your protein consumption. During pregnancy and breastfeeding, you should aim to consume 1 to 1.2 grams of protein per pound of lean mass.
  • Increase your carbohydrate and fat intake later in pregnancy. Add 30-50g of extra carbs per day from fruit and dark green vegetables later in the pregnancy and while breastfeeding to help with milk production. Including extra fat calories (300-500 calories) may also be beneficial.
  • Before making any changes, consult with your doctor. Eating keto while breastfeeding can be hazardous. It is critical to always collaborate with your doctor to ensure the best possible health for you and your child.

What Should You Do If Keto Isn't Right For You?

One final thing to keep in mind with this keto tip is that many people, regardless of their current health status, will struggle to stick to the ketogenic diet. In this case, it is best to experiment with different foods and macronutrient ratios until you find a sustainable eating pattern that works for you and produces the desired results.

From a health and lifestyle standpoint, the ketogenic diet may be ideal for some people. Others may benefit more from a paleo or Mediterranean diet. Don't just focus on losing weight; instead, focus on developing a healthy lifestyle that you can maintain for the rest of your life.

7.  Get The Bulk of Your Calories From Homemade Keto Meals

Let's figure out exactly what you're going to eat now that you know why keto works, what keto foods to eat, and what to expect.

8. Plan Ahead and Follow a Budget

Many people complain that eating keto is prohibitively expensive, but this is simply not the case. In fact, a full day's worth of keto meals can be had for less than $8. Breakfast, lunch, dinner, a side dish, and dessert are all included.

Below is a brief overview of how you can reduce the cost of keto:
  • Use coupons
  • Search for deals
  • Plan your meals based on the coupons and specials available.
  • Purchase in bulk both online and in-store.
  • Make keto recipes that will leave you with leftovers for the week.
  • Freeze your meats and meals in bulk
  • Don’t impulse buy
  • By implementing these strategies, you will be able to reduce your expenses while remaining on the keto diet without breaking the bank. In most cases, the keto diet will be less expensive than your previous diet.

9. Don’t Change Your Plan Too Quickly

Weight loss can be unpredictable after the first week of keto (which is typically marked by a significant amount of water loss). Your calorie requirements vary from day to day, and the amount you eat will never be the same on any given day. This will result in weight loss results that do not follow a predictable pattern.

You may have some weeks where it appears you haven't lost anything, only to weigh yourself a week or two later and discover you've lost 3-4 pounds. The key to long-term weight loss is to stick to your plan, be patient, and avoid giving up.

Continue doing what you're doing as long as you're losing weight at a rate of 1-2 pounds per week.
If your results have been stagnant for more than a month, you will need to make changes to your diet and lifestyle in order to break through your plateau.

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