The first part of adopting a ketogenic diet is educating yourself on proper nutrient intake and the percentage of fats, protein, and carbohydrates you should be having to suit your body composition and goals. From there, you can get started using these helpful tips:
1) Ease Into It
Like any diet or lifestyle change, at first it may be difficult to adopt the ketogenic diet and will take some time for you to get used to it. Starting a new approach to eating my even come with a few setbacks as your body adjusts. This is completely normal and you can support the process by easing into it, gradually altering your macronutrient percentages and increasing your fat, while simultaneously decreasing your carbohydrates. This is especially relevant as you also start to support with supplements: be aware of the role and purpose for your supplements and integrate them in effectively. Making the changes too quickly is more likely to make you feel unwell or hungry and make you less likely to stick to the new plan.
2) Stay Hydrated
The alteration in macronutrients will present an adjustment period for your body and how it processes nutrients and water. It is important to stay adequately hydrated to ensure you are able to absorb nutrients and facilitate adequate elimination
3) Be Salt Savvy
The other part of the water equation is salt and electrolytes. The hydration level of your body is determined by the balance between water and salts. The kidneys are largely responsible for controlling this balance, and when you are on a low carbohydrate diet, they will excrete more sodium in the presence of lower insulin levels. To compensate for this, add Pink Himalayan Salt to your diet. Not only does it aid in hydration balance, but it is also rich in important trace minerals and contains magnesium
4) Support Gut Health
Consuming more fats as part of a ketogenic protocol is very beneficial for nourishing the gut and promoting increased motility. But the decreased carbohydrates often also means a lower fiber consumption, which can be a cause of constipation for many people. Offer increased gut support through fermented foods and fiber-rich low carbohydrate vegetables to ensure regular bowel function.
5) Be Aware of Protein
It is not uncommon for individuals on the ketogenic diet to consume excess protein. When your body has a higher amount of protein than it needs, it will convert this into glucose, causing your insulin to spike and negating the effects of the ketogenic diet, taking you out of ketosis.
6) Stress Less and Sleep More
Finally, do not neglect the importance of adequate sleep and decreasing your stress levels. Sleep is critical for repair and recovery of your body. If you are using the ketogenic diet as part of a muscle building regime, you need adequate sleep to build up the muscles you have broken down and prevent muscle wasting. Consuming exogenous ketone supplements will aid in this recovery as well, as your muscles will enter into the workout properly fueled. Higher stress levels increase cortisol levels, which works against fat loss, so be sure to be aware of when you are stressed out and keep it at a minimum.
With these easy tips, you are ready to start your ketogenic diet and reach success with your goals. If you need more help, or are looking for more information, be sure to visit our site and sign up for our newsletter.