Comments local_offer Lifestyle
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
Do you struggle with eating enough vegetables? Looking for some sneaky ways to add more veggies to your diet?
Well, we’ve got you covered on how to be a veggie ninja and reach that 5-10 a day goal:
Pass the Pasta: If you love a big bowl of comforting pasta, but don’t like having extra veggies in your sauce, here’s a sneaky way to get in some greens: try a grain-free pasta made with vegetables, like Chickapea or Cybele’s, or even serve rice made with cauliflower, broccoli, or a special vegetable blend, from brands like Right Rice and Full Green!
Sip On It: A good way to get your veggies intake is to sip on them! Broth is a great way to get an abundance of vegetables like carrots, kale, and mushrooms, in a quick & easy way. Just heat and sip -- or add to any stir fry, stew, roast, or pasta dish! And with a wide variety of flavours, like Thai Coconut, Lemongrass Ginger Pho, and Mushroom Chicken, you’ll never get bored!
Chip Away: Yes, we know that potatoes are vegetables, but we’ve got something even better if you’re looking for something to crunch on! Try veggie puffs, veggie straws, veggie crackers, veggie chips, and veggie crispbreads to satisfy the craving for that salty crispness.
Set the Bar: Snack bars can be made with vegetables too, but still taste sweet and delicious! Pack a granola bar or a rice crispy treat in your backpack or work bag for a sneaky way to eat more vegetables, without actually having to eat vegetables.
Take Them to Go: Pre-cut, marinated, and cooked vegetables make it so much easier to eat your veggies! With olives, pickles, asparagus, broccoli, eggplant, and okra vegetable snacks to choose from, you can add veggies to snack time with no problem!
Adding more veggies to your diet doesn't have to be hard, at Natura Market we have endless options for healthy, tasty, vegetable-rich foods, so you can increase your veggie intake.