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Overview to Get you Started on the Keto Diet

By Alexis Mills

The keto diet has blown up and through the documentary on Netflix, The Magic Pill, it is getting a lot more hype. Before starting it, it's important to start an overview of what exactly the keto diet is. The basics of what a keto diet consists of is a diet that's high fat (healthy fat), moderate in protein, and low in carbohydrates. Specifically, it involves eating 70 percent fat and under 50 grams of carbohydrates. This diet helps your body reach a state of ketosis in which your body burns fat for energy.

Benefits of the Keto Diet

  • Anti-inflammatory
  • Gut healing
  • Improve energy and clarity
  • Help you lose weight
  • Keeps you full
  • Reduce blood sugar and insulin levels
  • Therapeutic for brain disorders
  • Triglycerides (fat molecules) drop drastically

How to Go Keto

If you are considering giving the keto diet a try, consider these tips to get yourself into ketosis.

  • Include gut-healing foods - You can stand under your carb limit and eat foods that aid in gut health like leafy greens, garlic, kimchi, and sauerkraut.
  • Focus on mineral-rich foods - When you have an electrolyte imbalance, it can lead to keto flu. Focus on avocado, nuts, seeds, greens and sprinkling Himalayan salt on your food.
  • Choose the highest-quality meats - This will give you the best quality fats from wild caught fish, grass fed beef and free-range poultry to provide the best anti-inflammatory effects to your body.
  • Remember that calories count - Even if you are in ketosis, you will not lose weight if you are eating too many calories. The extra calories do have to go somewhere, so be mindful of how much you are consuming.
  • Ketosis is a tool, not a way of life - Being in a constant state of ketosis can actually stall your health and wellness goals. Once you are in ketosis you can start to be more flexible and rotate some complex carbs into your diet.
  • Skip the processed food - Eating a whole foods diet filled with high-quality fat and plant foods will be the healthiest way to achieve a keto diet.

What is Keto Flu and How to Avoid It?

During the first few days of going on a keto diet, you can experience a harsh transition filled with irritability, headaches, fatigue, brain fog and nausea. Sounds like a blast, right? Luckily, not everyone goes through these symptoms but if you do, it can be unbearable. When your body is adapting it creates hormonal changes and needs to replenish your body. Here are ways to restore your nutrient levels and to help you with the keto flu.

  • Drink bone broth filled with minerals
  • Add Himalayan sea salt to your food
  • Take Epsom salt baths
  • Eat nutrient-rich foods
  • Drink no-sugar added electrolyte formula

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

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