For some people, Keto Diet may prove to be a little difficult because it involves a negligible amount of carbs but when you look at the transformation stories of the people who followed the Keto diet then you will be amazed to see the results. We are sure that everyone wants such results and since you are here you must be looking for some of the tips that can you with the successful keto diet. We are going to talk about these tips.
Best Tips for Successful Keto Diet
Staying Hydrated – A lot of people make this mistake and they suffer because of this. They do not have ample intake of water and this ups the risk of suffering from Keto Flu. You really need to ensure that you stay hydrated and consume enough water. This will not only help you in losing weight faster but it will also help you in ensuring that you are able to metabolize the high-fat food that you are consuming in your diet.
Intermittent Fasting can Help – It can be a challenge for the people to not to feel hungry during the initial phase of the Ketogenic The solution is that you can go ahead and practice intermittent fasting. Now for those who do not know what intermittent fasting is, it is basically having an eating phase of just 8 to 12 hours. So, during the intermittent fasting, you can choose time timelines when you will be eating and keep it constant. Rest of the time should be the cleaning phase when you will not be consuming food. You can start with a 12-hour eating window and then you can reduce it to 8 hours with the passing time. During the cleaning window, stay hydrated and have enough of herbal tea.
The workout is Must – It is also important to get into the habit of regular workout. Now, we understand that you might have a busy schedule but try and have at least 30-minute workout session for at least 4 to 5 days in a week. This way, you will be able to retain the muscles in your body and you will also not feel week. Another advantage of getting the workout is that it will boost your metabolism and you will also be able to create a deficit in your diet which is really required to lose weight. Also, avoid cardio exercise and only restrict yourself to strength and resistance training.
Fibre Intake – You will also suffer from constipation while you will be on Keto Diet. This is something very common and it is majorly because of the fact that you are consuming a high amount of protein and fat. The easiest way to deal with the constipation is to increase the water intake and to increase the fibre intake as well. You can find many such fibre products in the market and a lot of people restrict themselves to consume husk. It provides enough fibre without any calories. This fibre intake is really helpful in dealing with constipation.
Manage Your Protein Intake – You need to regulate the amount of protein you are consuming. Do not exceed the daily macro limits because this can also be harmful. To give you a better perspective, the body will convert the excess of protein into glucose and hence again, there will be a risk of you being out of Ketosis. Here, the intensity of the exercise also plays an important role so you need to ensure that you are involving yourself in resistance training in order to gain muscles and lose Ideally, 35% of your daily calorie requirement should come from the protein. This means that if your daily calorie intake is 1400 calories then you need to have 122 grams of protein.
Regulating the Stress Levels – Believe it or not but the stress also plays an important role in your ability to stay on ketosis. If you are under a lot of stress then you might not be able to get into ketosis because the body will not be able to get into that metabolic state. High stress often releases the hormones which can elevate the blood sugar level. This means that the ketones in your blood would lower and you will be out of ketosis.
Sleeping properly is the Key – If you are planning to be on a keto diet but if you are not able to get proper sleep then you are going to face disappointment. It is really important to get at least 7 to 9 hours of sleep so that the body can recover during this time. In addition to this, you need to sleep in order to reduce fatigue and stress level. If you are in a habit of not getting enough sleep then you can also be kicked out of ketosis and you will not be able to get good results for yourself.
Just enough Green Tea and Black Coffee – Now, you might feel that the green tea and black coffee can help you a lot when you are feeling hungry but this is a myth. You really need to regulate the intake of your green tea and coffee. Excess of black coffee can lead to dehydration and neither is excess of green tea good for your body. Ensure that you are regulating both the elements in your daily diet. Restrict yourself to 2 cups of green tea and 2 cups of black coffee. Another advantage of having black coffee is that it also works as a natural fat burner.
If you find Keto Diet unsustainable then just take one step every day. Remember that there are no gains without any pain so give it your best shot and you will be able to succeed in getting the dream body with help of Keto Diet. No cheat meals here is the key. Remember, you are allowed to exceed the BMR once in a while but do not consume any carbs because the moment you start consuming the carbs, you will be kicked out of Ketosis.