A keto diet plan is a high-fat, low-carbohydrate eating regimen that can help you lose weight and potentially improve health issues like diabetes, chronic fatigue, high cholesterol, and high blood pressure. This type of diet depletes the body’s sugar reserves, forcing it to break down fat for energy. It may be especially helpful for people who struggle with insulin resistance or who have diabetes. However, this is not a quick-fix diet and it takes a great deal of commitment to follow it long-term.
To achieve and maintain a ketogenic state, the keto meal plan focuses on getting 75 percent of calories from fat sources (oils, butter, meats) and 5 percent from carbohydrates. The rest is from protein and a small amount of fiber.
During the first few weeks, it is common for individuals to experience side effects such as fatigue and insomnia due to the high-fat content of this diet. However, these symptoms should dissipate once the body has adapted to the new fuel source.
Some other potential concerns about this diet include difficulty staying hydrated, gastrointestinal issues, and restricted social interactions. To avoid dehydration, drink plenty of clean, filtered water and opt for mineral-rich foods, such as avocados, nuts, seeds, and grass-fed beef. Sprinkle a bit of Himalayan sea salt on your food, as well, to add beneficial sodium and potassium to your diet.
It can also be difficult to get enough dietary fiber, which is important for digestive health and may lead to constipation for some. In addition, it is essential to make sure that you are choosing nutrient-dense, organic foods when possible. Avoid conventionally raised meats, as they contain hormones and antibiotics that can sabotage your health. Opt for grass-fed beef and wild-caught fish, as well as organic fruits, vegetables, and whole grains. Use the Environmental Working Group’s 2019 Shopper’s Guide to Pesticides(tm) to find the least-contaminated produce.
A final consideration is that this diet can be expensive, particularly if you’re purchasing organic ingredients. However, the benefits of a ketogenic diet outweigh the costs for most people.
While the keto diet can be challenging, there are many resources available to help you succeed. You can find many recipes online, join a Facebook group for support, or consult a certified keto coach. Additionally, the CDC’s Keto Diet Information page provides helpful resources for those who are considering a keto diet for weight loss or other health concerns.
No matter what kind of diet you choose, it is important to commit fully and stay committed. If you’re tempted to give up, remember that any results will be short-lived if you return to your old ways of eating. Commit to this diet for the long haul, and you’ll be on your way to a healthier, happier life!