8 Tips on starting the keto diet: beginners must understand it

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Diet programs generally only limit foods that make you feel full and recommend alternative foods that make you addicted. If you want to try an alternative lifestyle that keeps the body and of course emotions under control, the ketogenic force might be the answer.

The keto diet, which consumes foods high in protein and fat, but low in carbohydrates still remains popular despite the controversy. Many people who intend to follow it because many testimonies say, can lose weight quickly. If you intend to undergo, it is fine because eating patterns, including diet, is someone's personal choice.

Before starting, know that there are several types of low-carb diets that can be an option. Among these, consumption is only 20-50 grams of carbohydrates per day (or less than 10 percent 2,000 kcal carbohydrates), carbohydrates less than 130 grams per day or less than 26 percent of total body energy or 26-45 percent of total energy.

After that, remember that there is a possibility of a state of hunger for carbohydrates (keto flu) in the early days. This is because the body is initially accustomed to getting a lot of carbohydrate intake. The usual symptoms are dizziness and feeling hungry.

This can be overcome simply. First, drink a lot. Once we don't eat carbohydrate, glycogen comes out. Glycogen that comes out makes the water come out so many urination. That's why you have to drink a lot, if you can't get cramps and dizziness. Second, multiply the consumption of salt because the liquid that comes out with urine contains salt, in addition to preventing body cramps. It's better to choose the type of Himalayan salt because it contains pure electrolytes. This salt is pink and comes from the Khewra Salt Mine at the foot of the Himalayas.

Don't forget to consume a lot of Virgin Coconut Oil (VCO), either directly sipping or mixed with drinks. Finally, it's best to start on a low-carb diet on weekends or holidays, so that initial complaints such as dizziness don't interfere with work.

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For those of you who are just going to go on a keto diet, here are 8 tips on starting a keto diet that beginners must understand

1. Talk with family.

Tell the whole family plan to go on the keto diet. This is important because you may not eat what they eat during family meal times. Thus, family members will not be surprised if you don't eat or prepare your own food in the kitchen.

This diet should only be done short-term (three to six months), so the possibility of your family seeing you eat differently, will not be surprising.

2. Know what foods can be eaten and avoided.

You will greatly limit carbohydrates in this diet. Start with between 20 and 30 grams (g) of carbohydrates per day. Also make sure you know what foods contain mostly carbohydrates, fats, and proteins, so you can make the right choice. For example, not only bread, pasta, chips, cakes, candy, and ice cream that contain carbohydrates.

Peanuts clearly contain protein, but did you know some types of beans also contain high carbohydrates. Fruits and vegetables also contain mostly carbohydrates.

The only food that does not contain carbohydrates is meat (protein) and pure fats, such as butter and oil.

3. Don't be afraid of fatty foods

People are afraid of fat because they are told that it will kill them. To prepare a high-fat diet (on the keto diet), which was initially uncomfortable, start making small adjustments to what you eat every day. For example, enter the sliced ​​burger in salada leaf salad. Or stir-fry broccoli in french fries.

Be aware that old dietary habits - like making roasted chicken breasts without a plain skin - are not the principle of the keto diet because you won't get enough fat. Slowly start to leave carbohydrates, replace with fat. If you are afraid of fat, the ketogenic diet will not work effectively.

4. Increase electrolytes in the body.

In ketosis, the kidneys secrete more water and electrolytes. So make sure you get the sodium and potassium the body needs so that kidney function is not disrupted. To increase electrolytes, you can add salt to your meal, drink broth and eat more green vegetables.

5. Try coffee "hold hunger".

Made by mixing coconut oil and butter into coffee, this drink will help withstand hunger, as well as give time to plan your next meal. Note that coconut oil has the potential to send LDL (bad fat) as well as increase cholesterol levels.

If you have or are at high risk of heart disease due to a family or personal health history, it is better to avoid this drink. To be safe, ask your doctor.

6. Increase cooking knowledge and skills in the style of the keto diet.

Check out the various keto sites and cookbooks for recipes to make foods that comply with the keto diet principle. It is recommended to find four to five food recipes that you like. That way we can immediately prepare our own food without the need to confuse asking around. Confusion can make us switch to carbohydrates.

7. Get ready for 'Keto Flu'

If you intend to follow the keto diet, you need to prepare the effects of this diet called the keto flu. Keto flu is a term that refers to the period after you start your diet, when your body adjusts to burning fat for energy.

Some people don't have problems with it and others suffer. In the first week or 10 days, you may feel very lethargic to your limbs. The body feels weak and the vision seems blurred. For that reason, you are advised to stay and rest at home.

Reduce the intensity of exercise until you feel strong again and the body has adapted to burning more fat than carbohydrates for fuel.

8. Prepare a plan after the diet program is complete.

The keto diet is not a long term program and is indeed designed for the short term. While some people go on the keto diet several times per year to change eating habits. Once completed the diet, do not immediately return to the original diet (rice plus side dishes). You might lose health benefits and regain weight.

The main purpose of the keto diet is to shift your diet to a healthier pattern that reduces carbohydrate and sugar intake. So think about what Moms will do about their diet after the keto diet is over.

Consider this program (which should only be run in the short term), as a stepping stone to improve long-term health.

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