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If you have already tried theKeto diet-Or spoke to someone who experienced it - you are probably aware thatThe most difficult thing about the low fat and low carbohydrate diet remains at ketosis. Your body goes into ketosis when you do not consume a sufficient amount of carbohydrates to burn for energy. This lack of carbohydrates requires your body to burn fat rather than producing chemicals called cetones, which are then used for fuel. Keeping your body in this constant state of the burning fat instead of carbohydrates is essential to decreasing body fat and harvesting the benefits of weight loss.

Staying at ketosis is difficult due to the rigor of the diet. "The keto regime is very low in carbohydrate, low and high protein. If you eat too many carbohydrates (even a very small amount) of fruits, vegetables, starch, grains, legumes and / / / or dairy, then you can quickly skip cetosis, "saysAmanda A. Kostro Miller, Rd, LDN, which serves on the Advisory Board forFitter Living. "Jumping cetosis reports the body to go back to the burning of carbohydrates for energy", which means you will no longer harvest the benefits of fuel combustion.

If you want to master the Keto diet, you must first know theFood safety issues.

Given its restrictive nature, the KETO system has been linked to adverse health effects, such asProbability of long-term heart problems. "A large fat diet, like Keto, can be raised in unhealthy saturated fats if it is not structured in a healthy way," warns Miller. "Many people struggle with what to eat, then they turn to cheese, red meat, butter, dairy and other foods rich in saturated fat," she adds.

"Saturated grease and trans fat are dangerous for your health - theyinflammation In your body, lift bad cholesterol (LDL) as well as yourrisk of heart disease," RemarksTiffany Joy Yamut, Rn, a nurse specializing in nutrition and a feed expert from the keto. Miller recommends taking the most part of your fat intake ofhealthy fats Like the lawyer, olive oil, nuts and seeds.

Following the regime of the keto for long periods of time can also result in nutrient deficiency. "Keto Dieters long-term can develop nutritional deficiencies Because a ketogenic regime can be quite limited, "Notes to Miller". Since many foods containing carbohydrates are fortified or naturally contain various vitamins and minerals, people have risen to folate and vitamin deficiencies A, C and K. "

(In touch:7 warning signs that you should immediately stop the Keto regime)

How to stay safely in ketosis.Despite the health risks associated with the KETO system, there are Keto Dieterers' tips can use to help them stay in ketosis, making the diet more efficient and effective. Continue reading expert comments on the best master kert, and for other ways to burn fat, do not missThe best ways to lose belly fat for good, say that doctors.

"First of all, determine your macronutrient ratios for ketosis," says Miller, who strongly advises to work with a dietician before taking the ceto step. "There are no guidance defined for the number of carbohydrates, grease and protein on the regime of keto. However, I saw Keto regimes favor as little as 15 grams of carbohydrates a day (or percentages as low as 5-10% crabs). "

She adds: "If you really want to take a real keto regime (ketosis of ketosis), carbohydrate intake should be as little sticky as necessary to avoid getting out of ketosis, but it is very difficult to follow . Since the Keto regime is high of fat, I have seen keloned diets as much to 80% of fat calories. But again, there are no defined guidelines. To understand these ratios, it is better to speak with a registered dietitian. "

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It is also important to note that these ratios will fluctuate when your body adapts to the Keto diet, so it is essential that you remember to recalculate themselves as often. "Do not forget to recalculate your macros," warns Yamut. "It's a common mistake in many keto-ers. They represent only their macros once and suppose they will apply in the long run. When you progress on the keto diet, your dietary carb, your protein And your fat may be needed. Increase or decrease depending on your weight, age, physical activity and goals. "

"Another powerful strategy is to cook your own food!" saidSofia Norton, Rd ofKisk. "I know it can be quite difficult for those who have occupied lifestyles, but if possible, make the preparation of meals in advance. In this way, you have more control over the ingredients you use and can Also avoid carbohydrates and hidden sugars. " To help you, we put together this mistress list of63+ best keto recipes healthy to keep you at ketosis.

Since many Keto Diaganzes can develop what is called the "Ceto influenza"-A recurring set of symptoms triggered by diet change comprising headaches, a foggy brain, fatigue, irritability, nauseaSavanna Shoemaker, Ms, rdn, ldI recommend ensuring that you get enough electrolytes so that the disease did not get you the best of you.

"On Keto, especially when you start to start, you may need to complete some additional electrolytes, such as magnesium and potassium. You can even need your salt consumption," she explains. "Electrolyte imbalances that can happen when you start for the first time that Keto can be miserable, but supplement withelectrolytes Allows you to stay easier with the diet long enough to see its many benefits. Just make sure to talk to a doctor before starting one of these supplements (or even the Keto diet itself), especially if you have heart or kidney problems. "

(In touch:The best and worst supplements of Keto diet)

Shoemaker also advises Keto Dieteras to see Creep Carb. As it does not have much for a person to get out of ketosis, she suggests taking a more permanent and reserved approach to snack. "To sneak a bite or two of Foods Carby here and there is an easy way to browse your path out of ketosis, even if it does not seem to be a huge deal for the moment," she says. "So foods are rich in carbohydrates that they can really add up quickly. Try to keep you with your planned meals and your Keto snacks and continue to graze at least." If you are looking for a little help on the Keto meal preparation, give yourself a cooking break and consider investing in these22 best Keto snacks to buy for fat loss.

"After a regular training routine, also helps," says Norton. "Exercise exhaust your glycogen stores and tape in your body fat for fuel. The more long or more intense workout, the greater the glycogen exhaustion."

According to Yamut, there is even a certain type of training that can help you stay in ketosis: "A less common means of inducing or maintaining ketosis is to do a fasting cardio training. Some people fast, While others work only, "she explains. "But working in fasting mode will accelerate ketosis. The best time for it would be early in the morning, before having breakfast. A fasting training is also a great way to beat the weight loss trays. It's true For those who have followed an exercise routine on Keto but have stopped seeing results. "For tips earlier in the morning to lose weight, do not miss theseBest breakfast hacks for weight loss .