Starting a diet plan is tough, let alone following it. There are tons of questions that hold a person back from diving into the meal plan. This is true in the case of a ketogenic diet too. A person keeps wondering if the meal plan is right for him, what it is about, how it is to be executed, and so on.
On top of that, the thoughts related to what goes on in a keto diet can be troubling. All such questions only hold back a person from taking the next steps. So, without further ado, let’s give you some answers related to the common questions of a keto diet:
1. What is a ketogenic diet?
A keto diet is a diet plan that helps a person shed the extra weight. It works by using fats as energy sources for the body. Generally, your body employs carbohydrates as fuel for energy. However, when that happens, fat gets accumulated, leading to weight gain.
Once you use fats as fuel for energy for all the bodily activities, then you can possibly limit the collection of fat in reserves. The best part is that ketones (fats) make for an excellent source of energy.
2. What are the nutritional requirements of a keto diet?
Since the keto diet is based on using fats instead of carbohydrates for energy, it makes sense to adjust the nutritional requirements in accordance with the keto diet’s motto. Consequently, the keto diet is based on a minimal intake of carbohydrates, about 5%, and a significant portion of fats, roughly 75%.
At the same time, the amount of proteins is kept reasonable to about 20%. Proteins are essential for building lean body muscle and other functions. However, an excess of these can encourage the body to convert them into glucose, which is against the ideals of the keto diet.
3. How should I get started with a keto diet?
Getting started can be tough. However, it is not impossible. As with any other diet plan, you will need to be dedicated to your keto meals as you move forward with the first step. In this sense, a ketogenic diet is no different from any other diet.
Hence, you will need the same level of commitment with a keto diet as with any other fitness plans. Additionally, you need to be clear about what the nutritional rules that a keto diet sets. In simple words, you need to add high-fat and low-carb foods.
Once you are clear with what you can eat and what you have to avoid, then you can easily dive into the meal plan. Also, remember that, like other diet plans, this one is also challenging to stick to. However, willpower can help you through it.
4. Does a keto diet show side effects?
Most people worry that they may gain a few health benefits at the cost of other side effects. That is not the case with a keto diet though. Research has not proven if there are long-term demerits of this diet plan yet.
However, symptoms of a keto flu do emerge as a person proceeds with a keto diet. However, they tend to be short-lived. And, in most cases, they don’t last longer than 2-3 weeks. Hence, long story short, the keto diet is safe to observe. Research exhibits that there are known short-term side effects. The long-term effects of a keto diet are still unknown though.
5. What do I need to know about the keto flu?
When you first shift to a ketogenic diet plan, your body reacts to the sudden changes in your nutritional consumptions. As a result, you encounter what is termed as the keto flu. Some of the common symptoms of the keto flu are headaches, dizziness, stomach cramps, energy deficit, and so on.
Fortunately, these symptoms have a short lifespan. Plus, with proper care and persistence, you can always deal with these symptoms and calm them down eventually. Since you are on a spree to get all the answers to the frequently asked questions about a keto diet, you should also be aware of the symptoms of keto flu can be severe.
Lots of people throw in the towel as these symptoms strike and resort to their old eating habits. However, if you manage these symptoms properly, you can easily make it through the keto diet and achieve your weight loss goals.
6. Why does the keto flu surface?
The occurrence of keto flu makes sense. Your body is habitual of burning carbohydrates for energy. Carbs are a source of quick and easy energy. Therefore, in a way, your body adopts a lazy lifestyle by getting the energy from the easiest source available.
However, when the easy source is sealed and your body has to work harder to get energy via fats, it rebels. This rebellion surfaces in the form of keto flu. Since it takes some time for your body to get tuned to the use of fats, it takes time for symptoms of a keto flu to abate. Once your body gets a hang of the new changes, you are good to go and the signs of keto flu vanish.
7. How do I manage the symptoms of keto flu?
You will be better able to handle keto flu if you manage the symptoms well. Some of the best ways to deal with keto flu include getting proper sleep, keeping yourself hydrated, taking electrolytes, and minimizing exercise.
Additionally, take more fats to beat the energy-drain. Since your energy levels tend to be low in the early stage of a keto diet, it is best to keep away from strenuous exercise. You can learn more about managing keto flu here.
8. What are the most common mistakes that people make on a keto diet?
It is only wise to learn from the mistakes of others so that you don’t make the same mistakes. In this context, you can learn a lot from fellow keto-dieters.
The most common mistakes that people make include consuming excess proteins, confusing a low-carb diet with a low-keto diet, and not giving their body enough time to adapt the new diet plan.
As mentioned earlier, excess proteins convert into glucose, one of the easiest energy source. Since a keto diet focuses on burning fats instead of carbs for energy, you cannot have excess proteins.
At the same time, a low-carb diet revolves around eating fewer carbohydrates only. On the flip side, a keto diet is high-fat and low-carb. Lastly, give your time sufficient time to adjust to the new eating plan, which means you need to stand strong through the keto flu phase.
9. What is the one tip that can help me through the keto diet?
One simple but significant tip that can help you through the ketogenic diet is keeping away from food cravings. Since the intake of carbohydrates in your body will be reduced, you will experience a strong pull toward sugary and carb-based food items.
However, once you fight and get over this first round of cravings, things will become easy. Moreover, following the keto diet will also become easy. Hence, a golden tip is to fight through the cravings.