Planning on starting the keto diet?
You probably have a lot of questions. And there are some facts that I think everyone should know before starting the keto lifestyle. You want to start your diet off right.
Here are six facts to know before starting the ketogenic lifestyle:
1. You Don’t Need Carbs for Exercise Performance
If you exercise, you may be used to having a large, carb-heavy meal to supply you with energy for your workout.
Keto is low-carb, and you may notice a dip in energy and performance during the first two weeks on your diet because your body is used to using carbs as fuel. Once your body starts burning fat for energy, you’ll find that you have just as much energy as before.
Studies show that glycogen levels replenished at the same rate for athletes who have adapted to keto as athletes who followed a high-carb diet.
2. Keto is a Lifestyle
Keto is more of a lifestyle than a diet. You should be in it for the long-term. Going on and off of keto may cause you to gain weight, and it can also negate many of the health benefits that come along with keto. If you want to see results, you need to stick with the diet for more than two weeks and make it a lifestyle.
3. You Can Still Have Dairy
Dairy isn’t bad, but you have to be cautious of the dairy that you consume. Avoid low-fat dairy options. It’s best to opt for raw dairy options which have beneficial enzymes and bacteria present. You will not receive those benefits from:
- Processed dairy
- Homogenized dairy
- Pasteurized dairy
4. Keto Flu Symptoms are Real
The keto flu is real, and it can lead to fatigue, headaches and being generally irritable. The keto flu is one of the main reasons people abandon keto, but it will pass and you’ll feel better. One key option is to drink a lot more water to remain hydrated and make you feel better.
Electrolyte levels will also dip at this time.
You have the keto flu because your body is switching to fat-burning for energy rather than burning carbs. Supplements can also be taken to help alleviate some of your flu-like symptoms.
5. You Don’t Need to Fast
Fasting is able to help some people reach ketosis faster, but it’s not a requirement of keto. If you want to shed even more fat, you can try intermittent fasting and see how it works for you.
6. Ketosis Varies from Person to Person
Ketosis varies by person. It may take your friend two days to hit ketosis, but it may take you longer to reach ketosis. There are a lot of variables that come into play. If you’re eating 50 carbs a day, it may take you longer to hit ketosis than someone who consumes 20 – 30 grams of carbs daily.
Supplements may be able to help you reach or stay in ketosis, but it’s better to do it the old fashioned away. If you adhere to your diet, make sure that you’re eating the right proportions of fat, protein and carbs. Give it time. You’ll start burning fat before you know it.