A key component to having success on your weight loss journey is choosing the right diet. With all of the different diets out there, choosing the right one can be a bit daunting. For years, people have had success using the ketogenic diet. This diet consists of very low carb intake, moderate protein and a high fat consumption. When researching the keto diet you will quickly realize why this type of diet is so successful. Like a number of other diets, the keto diet will have to be followed to the letter in order for your body to react in the right way. Deviating from this diet plan will usually lead to you hitting a wall when it comes to losing weight.
According to Dietitian Richelle Gomez, MS, RDN, LDN, Northwestern Medicine McHenry Hospital, the ketogenic diet is designed to burn fat by cutting carbs. “Your body turns carbohydrates into glucose for energy,” she explains. “When you cut carbs from your diet, you switch to burning fatty acids, or ketones.”
A keto diet, in particular, is usually gluten-free because foods containing gluten have too many carbs to fit within the diet. However, you may find that some low carb and keto foods contain a small amount of gluten, especially jerky, sausages, soups and broths.
Another benefit of the ketogenic diet is that is can help manage gut health issues like IBS. A survey of doctors who recommend low-carb eating found that among their patients, it’s very common to have dramatic improvements or even resolution of long-standing IBS symptoms.
Here are some of the things you need to focus on for a successful keto diet.
Staying Hydrated is Very Important
If you are trying to have success with a ketogenic diet, one of the main things you need to focus on is staying hydrated. For people with thyroid problems, the ketogenic diet and proper hydration are just what they need to kick start their metabolism. Many sites, like Thyroid Pharmacist, strongly recommend this type of diet due to the increased amount of nutrients and vitamins if can provide the body. Some people get so busy with their daily lives that they forget all about hydrating. Not only will the right amount of water each day help you on your weight loss journey, it is also a great way to increase the energy levels you have. Many experts recommend that a person consumes their body weight in ounces of water each day.
Intermittent Fasting Can Be Helpful
The best way to get your body into and maintain ketosis is by reducing the number of calories you put into your body each day. Before starting to intermittently fast, you need to get your body used to going without a large amount of carbs for the days leading up to the fast. By doing this, you will be able to avoid any episodes with your body’s blood sugar. When you are fasting, it is essential that you stay hydrated and try to drink herbal teas or coffee. Putting things like MCT oil in the coffee is a great way to get a full feeling once you have consumed the beverage. For people who struggle with thyroid issues, putting collagen protein in coffee during a fast is a good idea due to the boost it can give the hormone function in the body.
Getting Regular Exercise is Vital
Another important thing you need to do when trying to boost the level of success you have on a ketogenic diet is getting the right amount of exercise. You need to get high-intensity workouts in on a daily basis due to the boost is can give to your muscles and liver. Compound exercises that work a number of muscle groups at one time are great for boosting your energy and metabolism.
Avoid Eating Too Much Protein
Some people think that since they are cutting out the carbs in their ketogenic diet they can add more proteins into their daily routine. Having too much protein in your diet can cause a number of adverse effects and may make it a bit difficult for you to lose weight. Often times, if you start to notice your body is coming out of ketosis, it is caused by increased amounts of protein in your diet. Working with a knowledgeable dietician is a great way to figure out how much protein you need in your diet to remain healthy and to have success on a ketogenic diet.
While it may take a bit of time for the gains from a ketogenic diet to surface, the work you put in will be worth it in the long run. As in all cases, ketogenic diets are not for everyone, consult with a physician or an expert in the field before starting a ketogenic diet — or any diet — to ensure proper nutrition.