The Washington Independent
The Washington Independent
Things to Keep in Mind Before Starting a Keto Diet

Things to Keep in Mind Before Starting a Keto Diet

05/05/2021 09:32
Elisa Mueller

Table of Contents

Know the Health Effects of Keto DietPrepare for the Keto FluAdjust to Wider Hunger IntervalsYou May Need Supplements for Other NutrientsNot all Fats are Allowed in a Keto Diet

The keto diet is a trending eating plan these days. For those who are aiming to shed some pounds and get their figure back, this diet is considered by several dieting proponents to be more convenient than dieting that involves fasting or starving. Eating is an essential body function and it should not be bypassed to achieve weight loss.

The keto diet allows you to eat at your usual breakfast, lunch, and dinner schedules. The only difference is the proportions of fat, protein, and carbohydrates in the diet. In this diet, you will have to ramp up on fat consumption, keep a moderate protein intake, and minimize your carbohydrate intake.

While a keto diet seems tempting to get started with, there are things you need to keep in mind for a smooth keto diet kickoff.

Know the Health Effects of Keto Diet

Adopting a ketogenic diet can have several health benefits, particularly weight loss and improved focus. The shift to a high-fat and low-carb diet makes your body enter a fat-fueled metabolic process known as ketosis. In ketosis, the body breaks down fat and converts it to ketones as an energy source instead of using glycogen from carbohydrates. The continued intake of high fat and low carbohydrates triggers this metabolic state, which reduces your body’s stored fat and your body weight in the process.

Aside from restructuring your diet composition, another way of achieving ketosis and complementing a keto diet is to take keto pills. However, not all keto pills are the same, and manufacturers have different formulations for their products. It means that these pills have varying potency. Beta-hydroxybutyrate (BHB) is one notable ingredient that helps increase ketone levels but is not found in all keto pills. You also need to read reliable keto BHB reviews to help guide you on the best pills that will work for you. Remember that your body makeup, metabolism, and rate of adjustment differ from other keto dieters and supplement users. Thus, do not just take pills that your friends recommend or expect to see immediate results days after altering your diet. Patience is a virtue, and you have to diligently follow the specified proportions of your diet and recommended dosage of your supplement while closely observing changes in your body. Any positive result, no matter how small, means you are on the right track in your keto diet.

Prepare for the Keto Flu

The keto flu is a normal body reaction to the change in the body’s fuel source. The brain, as well as other organs and systems of the body, typically uses glucose converted from carbohydrates as a source of energy. The adjustment process of our bodies is not instantaneous but gradual. It is the reason why you feel flu-like symptoms of sluggishness, headaches, nausea, and grogginess. Fatigue and elevated body temperature akin to mild fever may also be felt during the first few days of your keto transition due to dehydration. Knowing ahead that this body reaction is normal can help you to be mentally and physically prepared for the new diet you are adopting. 

Adjust to Wider Hunger Intervals

Contrary to the common belief that you will feel hungrier when on a keto diet, it actually suppresses hunger. Fat can satiate your hunger longer when your body adjusts to its regular consumption, helping you lose weight in the process. You will feel less need for snacks and you don’t feel hungry even if you skip a meal. Some keto diet followers often add intermittent fasting to further enhance the weight loss effects of the diet. However, this method is not for everyone, as it can also cause a decrease in lean muscle mass, irritability, and nutritional deficiency. The ketogenic diet was initially used for treating pediatric epilepsy and for regulating blood sugar levels and weight loss for diabetes patients. Its potential as a weight-loss diet strategy holds great promise, but the nutrient intake of your body might not be optimal with this diet. Thus, practicing the keto diet is better left as eating regular meals at varying intervals rather than in conjunction with intermittent fasting.

You May Need Supplements for Other Nutrients

As discussed earlier, a keto diet is not nutritionally complete. It was originally developed to counteract the unusual metabolic patterns of epilepsy and diabetes patients. Thus, some food groups and their nutrients are taken out of the picture, while foods rich in high-density lipoprotein (HDL) cholesterol are consumed in larger quantities. Nutritionists and dieticians recommend that the keto diet should not be maintained as a long-term diet, as it can increase the risk of lipid abnormalities and severe nutritional deficiencies in the future.

You need to consult your doctor or seek professional diet advice about the keto diet plan to make sure if you or your family will need nutrient supplements. Many food supplement manufacturers have integrated various nutrients in their products and have pills that have been specially formulated for keto diet supplementation.

Not all Fats are Allowed in a Keto Diet

Just because a keto diet is high in fat, moderate on protein, and low on carbohydrates, it doesn’t mean that you should chow down on just about any type of fat. Remember that there are different kinds of fat, but not all of them are beneficial to the body. Unsaturated fat and foods containing HDL cholesterol are ideal for people following the keto diet. These fat types are easy to break down and convert to ketones and they also provide other health benefits such as promoting heart health and anti-inflammatory properties. Saturated fats and LDL cholesterol, on the other hand, are the types of fat you need to avoid.

These fats are detrimental to your health and can even raise the risk of developing heart diseases. Some fatty foods you can eat while on a keto diet are avocado, palm oil, chia seeds, and flaxseeds. Butter, nut butter, cheese, cream, coconut oil, and nuts should be consumed moderately and less regularly. Avoid foods with trans fats such as dairy products, margarine, and non-dairy coffee creamer to lower the risk of developing health problems.

Not all Fats are Allowed in a Keto Diet

With a growing number of followers and testimonials about the keto diet, it’s no wonder why it is a popular and trending diet scheme on the Internet. Before you join the keto diet bandwagon, you have to at least be familiar with what the diet is about. Remember that the keto diet does not work for everyone. However, if you are prepared and diligent in following this diet transition, it’s only a matter of time for you to reap its various benefits.

Elisa Mueller | Elisa Mueller was born in Kansas City, Missouri, to a mother who taught reading and a father who taught film. As a result, she spent an excessive amount of her childhood reading books and watching movies. She went to the University of Kansas for college, where she earned bachelor's degrees in English and journalism. She moved to New York City and worked for Entertainment Weekly magazine for ten years, visiting film sets all over the world.


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