Good Lifestyle

Surely you have heard about the Keto or ketogenic diet to lose weight. It is in the mouth of the whole world, and even the celebrities practice it and speak wonders of it.

But how is it really really? Fortunately, a lot. It is an effective, healthy diet, and above all, the one that gives you results more quickly. Of course, it is always recommended that you consult your doctor before starting any new food regime.

The Keto diet is to minimize carbohydrate intake (10% of total calories per day), increase fat consumption (70%) and eat proteins with moderation (20%). This process causes the body to enter ketosis, in which, by not ingesting carbohydrates (sugars), has to resort to stored fat for use as a source of energy, which leads to lose weight.

In this article we bring you seven practical tips for beginners in the Keto diet.

Use a food scale and macronutrient counters

When you are a beginner, it is very important that you use those resources so that you know how many fats, carbohydrates and proteins have each food, and measure the amounts you are going to eat. They will be used to make your diet better, and therefore, see results faster.

There are websites on the network with counters that will make your life easier. Over time, you can measure portions at the naked eye without having to weigh the food.

Plan your meals

Improvisation is the mother of failures in diets. If you expect to be hungry to decide what to eat, it is most likely that you finish consuming what you should not. The best thing is that you decide your weekly menu in advance, with everything and portions, and have everything prepared with time. Being organized will help you resist temptations and succeed, week after week.

Center your diet in natural food

It is important that you try to avoid very processed food. These products are usually high in sodium, trans fats and sugars. Even those who are promoted as "Keto" are usually saturated with chemicals that do not do any good. Try that most of your food are fresh and natural. You will be healthier and you will feel better.

Exercise during the diet

By not being a restrictive calorie diet, you do not have to feel weak or without energy. The Keto diet keeps you well fed, and in fact, it even decreases the appetite, due to the process of ketosis. And exercise, in combination with diet, will help you lose that fat as soon as you want to eliminate.

Take care of your hydration and avoid "Keto flu"

It is common for beginners in the Keto diet suffer from fatigue and headache, sometimes dizziness and even cramps. But this is very easy to avoid, since its cause is the lack of hydration and salts. When you stop eating carbohydrates, your body stops retaining liquids, and that can leave you low in salts. That remedies it with a homemade serum. Prepare a liter of water with a pinch of salt, a pinch of bicarbonate and lemon to taste. Take it every one you feel those symptoms.

What to do if you're going to eat out

Avoid all starch: Rejects bread, do not ask for pasta, no rice or potatoes. A green salad or extra vegetables will keep you in the diet.

Make sure you eat the necessary fats: order butter or extra cheese, or add more olive oil to the salad or more avocado. Avoid dressings and sauces, most are high in sugar. Regarding dessert, forget it. Limit yourself to drink coffee with cream or tea (without sugar, of course).

And when you want to cheat?

In all the food regimes, the "Cheat Meal" or the "Cheat Food" consists of that once a week you can break the diet. However, in the Keto diet, it is best not to cheat at the beginning. This is because a trap meal will take you out of ketosis and to enter it again you can take several days, which will delay your results and affect your motivation.