You won’t be surprised if you recognize the principles of a keto diet, which is high in fats but low in carbs. Our goal at Our Paleo Life is to provide a different source of information that can aid you in reaching your health goals. Each time we update our perspective changes due to the latest research findings. In a constant manner the scientific community is studying new aspects of the human body, and the ways that diet, exercise, light, and other methods affect longevity.
Both diets are designed to help you lose weight faster by achieving a metabolic state where your body burns fat instead of sugar and carbohydrates (for fuel). The classic keto diet is very restrictive and high in fat. They are often administered under medical supervision. This high level of fat might not be necessary to maintain ketosis, which is a fat-burning state.
Reduce carbohydrate intake, but eat more vegetables
Ketosis can be achieved by eating a low-carb diet. However, this does not necessarily mean that you should eat no carbs. You will gradually increase net carbs in your diet, while still burning fat.
It is crucial to eat lots of foundation vegetables when you are trying to limit your carb intake to 20-40 net grams per person. This will ensure that you get all the vitamins and minerals you need, along with fiber, while on a keto diet. Look for non-starchy, nutrient-dense vegetables like spinach, broccoli, asparagus, mushrooms, and other peppers. The combination of eating whole foods and gradually increasing net carbs to maintain ketosis is a bonus. This helps avoid setbacks, hunger pangs, as well as cravings for processed food.
Reduce stress
This is something we know can be difficult to do. The stress hormone cortisol, which can raise blood sugar and hinder your body’s ability achieve ketosis, can cause high levels. You may not want to begin a keto diet if your personal or professional life is stressful. Relaxation techniques such as meditation and yoga can help to reduce stress.
Healthy fats should be increased
Low carb keto diets replace carbs with fat. This is usually at least 60% of your daily calories. Most people who try a keto diet will eat fat because they have been taught for years to avoid fat. Healthy fats should be obtained from high-quality animal and plant sources such as avocado oil, olive oil, coconut oil and coconut oil. This includes cheese, eggs and nuts.
Get more exercise
You can lose weight by increasing your activity, as with any diet. You can achieve ketosis by exercising regularly while following the keto diet. This will allow you to transition to a low-carb, high-fat lifestyle much faster than you might otherwise. Because your body must get rid of glucose to reach ketosis, it needs to exercise more. Your body will use up all its glycogen quickly before turning to fat as energy.
Get more water
Water is essential for maintaining your metabolism and normal body functions. Low carb diets such as keto can have a diuretic effect. Induction phase: Not drinking enough water can cause constipation, dizziness, nausea, and cravings. You can make sure that you are drinking enough water and adding broth or salt to your meals to ensure that your electrolytes are replenished.
Maintain your protein intake
The keto diet calls for sufficient protein to provide the liver with the amino acids it needs to make glucose. Insufficient protein can cause muscle loss and excessive protein can hinder ketosis.
Keep your social life alive!
You don’t have to eat out every day if you are following a keto diet. You can make smart decisions when dining out. Make sure to check the menu before you go, ask the restaurant for nutrition information and stick with meat and vegetable options. Choose a side salad over a starchy side such as fries.