Keto or Ketogenic diet is one of the fastest growing diets because of its many health benefits. The irony is that the keto diet has been around since the 1920’s as a diet to treat children with epilepsy. These 10 awesome Keto diet tips will help you lose more weight and lose quicker. The Complete Guide to the Keto Diet is the Complete Manual for Beginners.
1.) Consume carbs from Vegetable Sources
This is extremely important because certain vegetables contain plenty of fiber. Fiber is very filling. However, you have to make sure that the vegetables are low in carbohydrates and high in fiber. Examples of these types of vegetables are:
Non-starchy vegetables are also low calorie. The bonus is that vegetables with fiber make you feel full faster. It is important to included plenty of these vegetables.
2.) Use Medium Chain Triglycerides Regularly
Supplementing With MCT will help you get into ketosis faster. These medium chain oil results in negative energy and weight loss through increased metabolism and lipid oxidation. Medium chain fatty acids are easily metabolized in the liver. Research studies have shown that people who consume MCT’s also have a higher rate of satiety.
Medium chain triglycerides are immediately metabolized into ketones and are available in the liver. These ketones can now be used as ketones and can be used for energy. Therefore, MCT’s do not have to go through the digestive tract in order to be metabolized by the liver.
3.) Improve Your Normal Gut Bacteria
It is known in the natural community that ” All disease starts in the gut”. Recent research has shown that the immune system is in the gut. Adequate good, gut bacteria is essential to your health. Gut bacteria have been linked to brain health, immune health, and heart health.
Therefore, when your body is metabolically impotent, it is challenging for your body to tolerates a low carb for energy because your body is not functioning optimally.
4.) Keep Yourself Hydrated
This is one of the most important tips for starting and maintaining a keto diet. The keto diet is also a diuretic diet. A diuretic diet is a diet that constantly makes you urinate. The reason why a keto diet makes you urinate is that you are limiting carbs. You see, carbs hold onto water. Therefore, when you eat a diet high in carbs, you will retain water.
In fact, when you first start a keto diet it is not uncommon to lose 15 pounds in one week. That is because you are no longer eating bad carbs. As a nurse, I have seen people go off of their water pills, and decrease their swelling in their legs with just two weeks on the keto diet. The Best Sports Water Bottle – 32oz Large is a great investment to make sure that you get your required amounts of water in.
It is best to avoid tea or sodas, or just drink them rarely because they can be dehydrating. If you exercise, you need to drink more water. You should aim for at least 10-12 glasses of water per day.
5.) Consume Plenty of Good Salt
We have always been told to decrease our sodium intake. With the keto diet, you will urinate excessively especially in the beginning. When we urinate, we also lose electrolytes especially sodium. Therefore, we need to increase out sodium intake.
When you eat a high carbohydrate diet, an individual needs to limit sodium because water and carbohydrates attract salt. Alos, a high carbohydrate diet causes an increase in insulin levels. Insulin causes the kidneys to retain sodium which can lead to a high sodium-potassium ratio.
A low carbohydrate diet causes lower insulin levels, therefore, your kidneys will secrete more sodium. This creates a need for more sodium in your diet. A 100% pure Himalayan Pink Salt is the perfect addition to any meal. On a keto diet, you should aim for at least 3-4 grams of salt a day. If you have heart problems such as congestive heart failure, you should limit your salt intake to 6.) whatever your doctor has prescribed.
Some ways to get in extra salt:
- Adding 1/2 tsp of pink salt to 8oz of water
- Adding sea vegetables
- Adding naturally salted vegetables such as celery and cucumber
6.)Make Sure You Are Counting Your Carbs Accurately
I have been on the keto diet for about 5 years. The most important thing that you can do is to make sure there are “unknown” carbs in the food. The most common reason that people are unable to get into ketosis is because of hidden carbs.
For example, you might eat buffalo wings, the wings are keto, but when you add the barbecue sauce or the hot sauce the carbs add up. Som people do not count the fiber. I ate 20-30 net carbs a day and was still able to maintain ketosis. Starchy foods like potatoes, rice, and bread are off limits. Most fruits are off limits. Again “net carbs” are the total amount of carbohydrates in a food minus the fiber. The standard amount of carbs for a keto diet is 20 net carbs. However, we are all individual and we have to figure out what works best for us.
7.) Measure Your Ketones
Whenever I go over my carbs I want to make sure it did not get me out of ketosis. This is where the ketosis strips come to the rescue! The process is so simple. You just dip the strip in your morning urine since it is most concentrated. Any color change mean that ketones are detected in your urine.
The most accurate way to detect ketones in the blood is to use a ketone meter. Sometimes the ketones urine sticks are not as accurate because the body will sometimes use the ketones for energy instead of expelling them in the urine.
Blood testing is the most accurate way to test for ketone and glucose levels. The Keto-Mojo Testing Kit exceeds strict FDA and International standards ensuring you get the best measurement results possible.
8.) Be Ready For Eating Out at Restaurants
I only go to restaurants where the ingredients are made fresh and I can tell the chef what I want in my food. For example, one of my favorite palces to eat at is Ruth Chris. I like this restaurant because I know their steaks are cooked to order without processed ingredients. They have made to order salads and different types of salad dressing.
Sometimes in an emergency, I will eat at a fast food place. I will order a burger with just lettuce, onions and tomatoes. I will get a cup of water instead of a soda.
9.) Clear Out Your Kitchen of High Carbs
I know this sounds like a simple thing to do but some people forget to get rid of the high carbohydrate foods. Especially if there are other people in their household not doing the keto diet. It can be very tempting to grab a cookie or potato when you are hungry.
If you are the only person doing the keto diet in your household, it might be somewhat challenging!
10.) Have on Hand Keto Friendly Snacks
When i started the keto diet 5 years ago, there was not a whole lot of snacks available. Of course I was able to take snacks to work like hard boiled eggs, cheese, celery sticks and almond butter, pepperoni, and pork skins.
Every day keto snacks are being manufactured. Here is a lost of high rated approved keto snacks:
My keto journey has been a 5 year awesome ride! I have decreased my sugar levels, my blood pressure, and I have more energy. Why don’t you give the keto diet a try!