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Here are 5 guiding tips to keep in mind for the first week or two.
I think the most important step before going into keto diet is consulting your doctor. Some people are not meant to go through this type of diet. If you suffer from pancreatitis or severe liver problems, stay clear or be sure to talk to your doctor.
Also, if you’re diabetic and receive oral hypoglycemic agents, talk to your doctor and measure your glucose levels frequently. Keto diets are very helpful to control blood sugar, but lowering your sugar too much can be dangerous, too.
If you’re serious about keto diet, you want to measure your ketone bodies. You can do this with a simple urine dipstick test, and I strongly recommend buying one. This measure might not be extremely accurate, but it gives you an idea of your progress. Another option is measuring your ketone bodies in a blood test.
You need to reach a minimum ketone level 0.5mmol/L. Ideally after your first week or two, you can reach 1.5 to 3.0 mmol/L. If you measure from day one, you will see your progress and stay motivated as you do.
You need a completely different approach to eating and buying on the grocery store. You want to stay away from sugar -even honey-, sugary fruits such as bananas, apples, and oranges, tubers, and grains.
Instead, your pantry will be filled with dairy, meat, green leafy vegetables and other low-carb veggies, berries, avocados, nuts and seeds. To give you an idea of what to buy, I personally recommend choosing 4-5 keto recipes and buying their ingredients. Keep mastering more recipes as you continue with keto diet, and you will slowly get acquainted with this new eating pattern.
A very important recommendation if this is your first time: learn to read labels. Sometimes they have hidden carbs, under names like starch, maltodextrin, added sugar, or dextrose. They can slow down your progress and compromise your goals.
Some people experience flu-like symptoms as they reach their state of ketosis. But they usually disappear after one week or two. As they do, try to increase your intake of salt and drink more water. Supplements with magnesium and potassium may also help you get over the keto flu faster.
Medium-chain triglyceride oils (MCT oils) may also speed up your recovery. There are different MCT oil products in the market. Read the label and look for caprylic acid. This one converts into ketones very quickly and will be very helpful.
Above all, if you’re starting with keto diet, prepare yourself to learn every day. It’s a completely different nutritional path, and not everybody will understand what you’re doing and why. But if you’re willing to go through it, the benefits of keto diet will stay with you for as long as you want.
By the way, here you will find keto products on our shop which are hard to find at your local store:
TIP OF THE WEEK
The new year brings a chance for change – and oftentimes, New Year Resolutions include improving your health in some way! This year, there are some popular diets and lifestyles that have sparked interest!
Here’s a quick 101 on the popular health trends for January:
Whole30: An annual tradition every year, January Whole30 is designed to help you reset. The Whole30 Challenge involves only eating foods that are good for you, your brain, your gut and your body. It eliminates processed foods, grains, sugars, dairy, alcohol, and legumes. The purpose of removing these foods for 30 days is to help you learn how certain foods affect your health! It can also help reduce inflammation.
Veganuary: Another popular January challenge, it involves going Vegan for a month. The goal is to help encourage more people to try eating plant-based in January and beyond. Plant-Based Diets have also become very popular, and incorporating plant-based options and alternatives is also an option for those who can’t commit to being vegan full-time.
Keto Diet: A common New Year diet is the ketogenic diet; which is often used to assist with weight loss. However, a keto diet can also help control blood sugar and reduce the risk of heart disease and stroke as well. It is a high (healthy) fat, very low carb diet that helps to put your body in ketosis; which can help you in turn to burn more fat.
Mediterranean Diet: Inspired by the Mediterranean lifestyle, this diet involves eating mostly minimally processed plant-based foods, like fruits, vegetables, whole grains, nuts, and legumes. Olive oil is the main source of fat; and seafood, dairy and poultry are eaten in moderation; whole red meat and sweets are consumed occasionally. It also includes living an active lifestyle too.
Intermittent Fasting: Also known as a scheduled eating plan, Intermittent Fasting most commonly includes eating for 8hrs during the day and fasting for 16hrs. Often used to aid with weight management, lowering risk of Type 2 Diabetes and reducing inflammation, this lifestyle change is best done when using an Intermittent Fasting App. Stay hydrated is key when fasting; drinking lots of water, black coffee, black tea, and bone broth.
Dry January: An annual tradition every January, it involves abstaining from drinking alcohol for the whole month. Used to detox from the Holidays or as a way to kickstart a goal of drinking less. Eliminating or reducing alcohol consumption can improve your overall health, help you to manage your weight, give you more energy, and improve your sleep. Drinking a non-alcoholic beverage, enjoying a spirit-free soda, or mocktail can help you to stay on track!
This Tip of the Week was created for informational purposes only. Please consult with your health care team prior to making any changes to your diet or lifestyle.