The 7 Best Tips For ketogeinc Diet

The 7 Best Tips For ketogeinc Diet

Ketosis is a normal metabolic process which provides many benefits to health. During ketosis, your body converts fat into compounds known as ketones and begins using them as its main source of energy.

7 Effective Tips For ketogeinc Diet

As per studies, diets that promote ketosis are highly beneficial for weight loss, due in part to their appetite-suppressing effects.

Ketosis may also be helpful for type 2 diabetes and neurological disorders, among other conditions.

A keto diet can be especially useful for losing excess body fat without hunger.

Here are few tips to follow in a ketogeinc Diet

1.Stay Hydrated

We often get so busy in our daily schedule that we forget to hydrate effectively. It is recommended to super hydrate your system by drinking 1000 ml of filtered water within the first hour of waking and another 1000 ml of water before noon.

Mostly people do a water-fast or have light in the morning doing smoothies or keto coffee or tea. So hydration around these dishes should be well tolerated by the digestive system.

Dehydration is one of the most common side effects of the keto diet. Many people overlook how much water you should be drinking when you are on a low carb diet.

Here’s why: Carbohydrates are responsible for holding water and sodium in your body. When you resist carbs, they are excreted, that means you retain less water. This means people eating keto need to drink more water compared to other diets.

2.Prioritize Your Sleep

Poor sleep will increase levels of your stress hormones. Maintaining a proper sleep schedule on a keto diet where you go to bed at the same time everyday will help improve your quality of sleep.

It’s critical to get at least 7 to 9 hours of sleep every night, but if you are currently getting way less than that, try scaling back by a half hour every night until you hit your sleep goal.

Many studies have found that not getting enough sleep can hurt your ability to lose weight very badly.

3.Add Coconut Oil In Keto Diet

Coconut oil is one of the world’s healthiest fats, and it is also the ultimate oil to incorporate into any keto diet plan. Comprised of MCT and lauric acid, it has the combined 1 to 2 punch to provide serious energy and health benefits. Interestingly, what we are ‘’discovering” about fats, are all long held beliefs in many other cultures that “Western” medicine seemingly dismissed.

A big piece of this high-fat push is on quality. You can’t simply consume trans-fats in place of corn syrup and expect to live forever! No, this is about identifying high quality pure fats like Nature Lock Coconut Oil, olive oil, grass-fed meats, avocados, nuts etc.

4.Exercise Frequently

Regular, high intensity exercise helps to activate the glucose transport molecule called GLUT-4 receptor acts to pull sugar out of the blood stream and store it as liver and muscle glycogen. Regular workouts double the levels of this important protein in the muscle and liver.

This is a very important adaption for maintaining ketosis as it will allow the individual to handle a little bit more carbs in the diet because the body wants to store them in the muscle and liver tissue.
Large compound workouts which use multiple muscle groups have the greatest impact on GLUT-4 Receptor activity. This includes squats, deadlifts, push-ups, standing overhead presses and pull-ups or pull-downs or bent over rows.

5.Reduce Stress

Stress has the power to dampen your weight loss progress by kicking you out of keto. Stress can impact your hormone levels causing your blood sugar levels to rise. This can lead to carb cravings as well often.

While you may not be able to control all the aspects of your life that may lead to stress, you can find ways to mitigate the stress. Practicing stress relieving exercises and practice like mindfulness can effectively help you release tension and avoid the pitfalls that stress can play on your body.

6.Weigh Your Food

When you try to reach your weight loss goals, accuracy is important. Investing a good food scale can really help you monitor your carbohydrate intake with precision. While many people may think that they can measure by just “eyeballing” servings- the slightest error can have you think you are consuming an 8 oz. Portion though it may really be a 12 oz portion. These errors add up.

Avoid the guesswork and use a scale to calculate your food intake. Look for scales that allow you to measure in grams and ounces. Even there are scales that connect to apps and websites for even more intuitive food tracking to help you up.

7.Watch The Salts

Higher carbohydrate diets tend to result in high sodium intake. Consuming more carbs leads to higher insulin levels- impacting your kidney’s ability to excrete more sodium meaning we actually require more of it when in ketosis.

When following a keto diet, it is best to aim for 3 to 5 grams of additional sodium but choose them wisely. Himalayan pink salt is a natural salt. 1 tsp of it is equal to 2 grams of sodium. Try to add healthy additions of sodium to your diet by adding one-fourth tsp of pink salt to a glass of water, drinking organic broths, and snacking on healthy sodium veggies like kelp or nori, cucumbers and pumpkin seeds.

Apart from these, there are many more tips to follow.

Basically the keys to a keto diet are to take care of the body in all aspects of your body. Those that are successful change their lifestyles because they want to see positive results. They work hard and put in the time and effort to make the changes they desire. 

The 7 Best Tips For ketogeinc Diet The 7 Best Tips For ketogeinc Diet Reviewed by fitness thrive on June 20, 2019 Rating: 5


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