When you talk about a keto diet, it means a low-carb and high-fat diet. The sole purpose of this diet is to train your body on how to sustain itself on ketones as the primary source of energy. Apart from helping you shed excess body fat, the keto diet also provides various types of health benefits. It reduces inflammation and also improves the insulin sensitivity of your body. As a result of this, your body enjoys a reduced risk of chronic diseases and also better fat metabolism and muscle development. The biggest challenge with this diet plan is to get into and then maintain the state of ketosis or fat adaptation.
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Helpful Keto Diet Tips
If you wish to get the best possible results from your keto diet, it is very important that you formulate the diet properly and also follow it every day. Check out these tips while on a keto diet.
- Have Plenty of Water: This tip is needless to say and very simple to follow. There will be times when you may get too busy with work to properly hydrate yourself with water. It will be a good idea to super hydrate your body by having 32oz of water within the first hour of your waking up in the morning and 32oz to 48oz of water just before noon.
- Follow Intermittent Fasting: If you wish to get into a state of ketosis faster than normal and also maintain the state, then you need to follow intermittent fasting. The simple reason behind this is your body reduces calories and you also reduce your regular intake of carbs and protein. It will be a good idea to start your low-carb diet for a few days and then go for intermittent fasting so that you can easily avoid a hypoglycemic episode.
- Have a Sufficient Amount of Good Salts: You may hear people say that reducing sodium intake is necessary. You will also come across many people who suffer from a high potassium and sodium ratio. The simple reason behind this is the high amount of carbs intake automatically results in higher insulin levels. It is needless to say that insulin affects the kidneys in a way that retaining sodium will lead to a higher potassium and sodium ratio. When you start your keto diet, you reduce your carbs intake drastically. As a result of this, your kidneys excrete more amount of sodium that can lead to a low potassium and sodium ratio. Thus, the need to have sufficient amounts of sodium is needed.
- Workout Regularly: If you exercise regularly, it will help in activating the GLUT-4 receptor found in your muscle and liver tissues, which is a glucose transporting molecule. This receptor pulls out sugar from the bloodstream and also stores it as muscle and liver glycogen. If you exercise every day, it will automatically double the level of this protein in your muscle and liver. This is highly crucial to maintaining into a state of ketosis as this will help you deal with some additional amounts of carbs.
