Basic Ketogenic Diet Advice

#1: Try Intermittent Fasting

Intermittent fasting (IF) is one of the best things you can do right away to help you get into ketosis and lose weight if that's your goal. It means you don’t eat or drink anything that contains calories for an allotted period of time. Harvard researchers have found that intermittent fasting can change your body's mitochondria in the same way that the ketogenic diet can.

2: Decrease Stress

Stress hinders ketosis. Because cortisol raises blood sugar, your body can't burn fat for energy.The ketogenic diet may not be the greatest choice if you're under a lot of stress.When you can keep stress low and spend most of your waking hours in ketosis, start this nutrition plan.It's possible to start a keto diet now. 

3: Prioritize Your Sleep

Poor sleep raises stress hormones. That can prevent fat-burning, as mentioned above.On a keto diet, sticking to a regular bedtime will enhance sleep quality.Sleeping seven to nine hours a night is essential. If you're getting much less, try cutting back by 30 minutes each night until you reach your sleep goal.Sleep deprivation hinders weight loss in many studies 

4: Put more salt in what you eat

The recommended daily salt intake is stigmatised by many. On high-carbohydrate diets, salt intake should be modest. Insulin naturally rises with higher-carb diets. Your kidneys retain salt when insulin levels are high.The keto diet lowers insulin levels and increases salt excretion since there are no carbohydrates to elevate insulin and hold onto sodium.

5: Exercise Frequently

Regular exercise on the keto diet boosts ketone levels and speeds up the transition to a low-carb, high-fat lifestyle. Ketosis requires glucose elimination. Carbohydrates, lipids, and amino acids fuel exercise. More exercise depletes glycogen faster.

#6: Avoid Diet Soda and Sugar Substitutes

Diet Coke isn't ketogenic just because it's calorie-free. Diet sodas contain many sugar replacements that can alert your body to a sugar overload. This raises blood sugar. Some sugar replacements may behave similarly to sugar, according to research. Loading up on zero-calorie sweeteners can simply intensify your sweet tooth. 

7: Batch Cook

Making delicious keto meals in bulk will help you stick to your keto macros all week. If you set up your environment so that it helps you reach your goals instead of getting in the way, you give your willpower a break because it doesn't have to be strong in the face of temptation.

8: Have a lot of water

No matter what diet you're on, it's important to drink enough water, but when you first start the ketogenic diet, you need to pay extra attention. This is because when you don't eat enough carbs, your body gets rid of more water.Try to drink at least half of your body weight in ounces of water.

9: Get your carbs from foods that come from plants

It's important to eat vegetables to make sure you get all the nutrients you need, like fiber, which is important for keeping your gut healthy (more on that later). You should try to eat nutrient-dense vegetables that don't have starch, like Kale Broccoli Cauliflower Spinach Cabbage Brussels sprouts.

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