Don’t Give Up Halfway: Things You Should Do Before the Keto Diet

The ketogenic diet is a diet that limits the carbohydrate intake. Because of these restrictions, this diet is able to make you lose weight quickly. The keto diet can also reduce the blood sugar levels.

This diet was initially used by diabetics. Keto diets are considered capable of helping the diabetics to control their blood sugar because of the low carbohydrate, especially if they also have obesity.

keto diet

When undergoing a ketogenic diet, a person is restricted to consuming carbohydrates with no more than 30 grams per day. They are advised to consume more protein and fat.

Diabetics are recommended to reduce carbohydrates, but that does not mean completely eliminating it from the composition of their daily food.

Those who run this diet replace the carbohydrates with foods that are high in protein and fat. Because of its ability to reduce weight and blood sugar levels due to restrictions on carbohydrate consumption.

This radical change in dietary certainly requires preparation so you don’t give up halfway.

Here the steps you should do before the keto diet.

1. Get to know what will be eaten and avoided

The keto diet greatly limits carbohydrates. To get rid of carbohydrates from your dinner plate is certainly not an easy matter. Try to do it slowly.

Start by reducing the carbohydrates to 20-30 grams per day.

You also need to know foods that contain lots of carbohydrates, fats and proteins, so you can make the right choice.

Not only bread, but pasta, chips, cakes, candy, and ice cream also contain carbohydrates.

Nuts also not only contain protein but also carbohydrates. Most fruits and vegetables also contain carbohydrates.

The only food that does not contain carbohydrates is meat and pure fats such as butter and oil.

2. Food that contain oil

If you have avoided oil all this time, this diet is just the opposite. It’s requiring a lot of oil to reach the ketosis.

If the diet you have been doing so far is only allowed to eat the skinless chicken breast, on a keto diet, you are advised to eat chicken breast and its skin to get enough fat.

If you are afraid of fat, the keto diet will not be effective.

3. Know about keto flu

The side effect of the keto diet is keto flu. Keto flu is a term that experienced by some people when they start this kind of diet.

This is because the body goes through changes when it switches from burning glucose to burning fat.

In the first week or for first10 days, you may feel very lethargic and not passionate.

Therefore, choose a more flexible time to start a keto diet, for example, choose the weeks that don’t have a lot of deadlines.

4. Increase your fluids intake

In ketosis, the kidneys release more water and electrolytes. So, make sure to consume the sodium and potassium to help your kidney work properly.

5. After the diet

The keto diet is not a forever diet. This diet is designed for the short term.

If you reach your the desired weight, you should not immediately return to your old dietary habits. Because, you might lose the health benefits and your weight will return as before.

Remember, the keto diet is a stepping stone to improve a long-term health.