What is the Best Way to do Keto?

he Keto diet is a high-fat, low-carb diet that has become increasingly popular because of new research that suggests it has benefits for brain health, weight loss, and the ability to stabilize blood sugar levels. Many people tend to ask how many carbs for keto is acceptable? The strict answer states it should be no more than 50g. According to recent statistics, this diet has helped many people improve their health but there are lots of things you need to know before you embark on the diet. Here are just a few of them.

What not to do

There is a version of the Keto diet known as ‘Dirty Keto’. This will see you consuming high fats, low carbs, and moderate protein. It will help you achieve ketosis, the stage where your body begins using energy from fats, but your body will not get the nutrition it needs to keep you healthy over the long run. Dirty Keto usually contains a lot of processed foods with high amounts of sodium and additives, and you will be consuming fewer micronutrients. If this is the case, then you will likely be stunting your progress toward the goals you have set for yourself.

Clean Keto

If you are looking to make the Keto diet more sustainable and long-term, then this is the way to do it. You need to spend some time and money investing in high-quality whole foods that you prepare yourself. You should try and eat large amounts of fresh vegetables alongside high-quality meats. If you combine this with low-carb fruits like strawberries and blackberries, then you will have a good foundation. The trick is to stick to natural healthy fats found in nuts and fruits like avocado.

Ketosis

It will take a little while for you to enter the stage of Ketosis. It usually takes anywhere between 1 week to 30 days. During this time, you may experience something known as the ‘Keto flu’. This is just your body’s way of adapting to your new diet and trying to find a new way of processing and using energy. In this stage, your body is transitioning from using glucose in carbs for energy to processing the much more difficult breakdown ketones from fats.

Intermittent fasting

This has become a popular way to lose weight and kick-start ketosis. Intermittent fasting has been shown to reduce inflammation and help to control your blood sugar. It can also help to trigger autophagy in which your body cleans out damaged cells to replace them with new ones. The most popular way to fast is by the 16/8 rule. Fast for 16 hours and only eat within an 8-hour window. However, this should only be done as long as you have not been diagnosed with eating disorders.

Keto diets

Depending on what you are trying to achieve the Keto diet can be effective. However, you need to make sure that you can make it work for you. There is no point committing to the diet without fully understanding what it takes to follow it.