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Prepare for Keto With These Tips

By Rachel Carver

It is likely you know someone who has experience with the ketogenic diet. This high-fat, low-carb diet is very popular. However, results vary widely depending on each person.

You might hear different recounts of the experience from two people starting the keto eating plan at the same time. Some people have great success with keto, while others discover it is not a good fit for various reasons.

Consider these suggestions before starting your keto diet.

Prepare for Quick Ketosis

The keto diet focuses on high-fat, moderate protein, and low-carb foods. The goal of this diet is to enter ketosis, which causes your body to burn fat instead of carbs for energy. Prepare to enter ketosis 24-48 hours after starting the diet, depending on how many carbs you consume.

This diet sounds easy. However, in addition to eliminating sugar and grains, you also have to cut out legumes, fruit, starchy vegetables, and most dairy to hit your target low-carb numbers. Carbs add up quickly. One cup of blueberries contains more than 20 grams of carbs. You'll need to track each piece of food you eat to make sure you do not consume too many carbs.

Prepare Not to Feel Well When You Begin

We all hear the stories of how great people feel when they cut out high amounts of carbs. However, you might not know about the keto flu that hits you during the first few days of keto. You will feel very lethargic while your body adjusts to getting energy from fat over carbs.

This keto flu could last as long as a week before the adjustment happens. You can decrease your carbs and increase fat intake gradually to make the transition smoother.

Plan for a Workout Change

Research on how keto affects workouts is a mixed bag. But you might notice your endurance and stamina weaken slightly as you begin keto. Prepare for this and adjust your workout routine accordingly until your body becomes used to burning fat for fuel.

Expect Different Results

Remember you are an individual. Your body may not respond to keto in the same manner as your co-worker. Don't stress if you still feel sluggish after the first week. Consult a dietitian to make adjustments where needed. And, if you find you strongly dislike every aspect of keto, it is acceptable to decide this diet is not for you.

Hydration Is Key

Water is important but even more so on keto. This diet causes the kidneys to dispel more electrolytes and water, which can cause dehydration. You'll also want to add more salt to your food for the same reason.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Rockville, Md.

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