While the induction phase of the keto diet is not for the faint of heart, sticking with it can produce dramatic fat loss. Unfortunately, many people do not follow the diet as they should and end up giving up when the "keto flu" begins to kick in. With the right eating plan and supplements, entering ketosis will be much easier and rewarding.
The keto diet is a diet that is high in fat, moderate in proteins, and low in carbs. The exact formula you will need to follow will be based on your weight, height, and activity level. The most important thing is to make sure your proteins are less than your fat and you are not eating more than .81 grams of protein per pound of body weight so your body does not start converting proteins into glucose.
You have likely heard fat is the enemy when attempting to lose weight but this could not be further from the truth. To begin the keto diet, you will have to unlearn all you have learned and trust this new way of eating, even though it seems like it couldn't possibly be healthy.
You will now seek to eat a high-fat menu and how you get those fat grams into your diet is entirely up to you. Imagine breakfasts with whole eggs, bacon, and avocado. No longer will you be counting fat grams, but your focus will now be on carbs and keeping them as low as possible.
Keto flu is an actual condition that can make you feel terrible when going through the diet for the first time. This happens as your body transitions from burning glucose for energy into burning fat. Common symptoms include:
Thankfully, using a helps dieters go through this transition period with ease so they do not get saddled with flu-like symptoms that can make them feel like giving up on the diet. These supplements are vital for avoiding the keto flu and allowing you to be successful getting into ketosis without stress.
As the body begins transitioning to burning fat instead of glucose, your body may begin to shed sodium and potassium at a faster rate. This means you are going to need to drink copious amounts of water and take electrolytes to replace those being lost.
It cannot be stressed enough, you need to be drinking water like you are in an arid desert and have not drunk in days. Keeping hydrated will help to prevent dips in energy and brain fog which can occur, particularly in the first week of the keto diet.
To increase your fat intake without consuming unhealthy fats, there are a couple of choices. MCT oil is a pure fat source that provides high levels of energy without adding in carbs. MCT and coconut oils are able to enter the bloodstream much faster than long-chain triglycerides so they are an excellent fat source. A simple spoonful a few times a day can dramatically increase your fat intake without compromising your carb consumption.
Although you will be dramatically decreasing your carb intake, this does not mean you can slack on veggies. If you do not like green veggies like spinach, you may find you need to take a fiber supplement to keep you regular. Some keto dieters add in a greens supplement to ensure they are getting enough vitamins and fiber.
In the first couple of weeks, you may find yourself feeling just a bit sluggish. Upping your caffeine intake will help increase your energy and prevent you from feeling overly groggy as your body adjusts to this new way of eating. Even one extra cup of coffee a day can help. This is especially important during those first few days when your body will be quite upset at you for making it transition.
These supplements are a must for beginner keto dieters who want to avoid the keto flu while improving their health. Many swear by this diet because it allows them to shed fat and excess weight, helping them achieve the body they desire.