Everything You Need to Know About the Keto Diet

Health

Tips For Success

1. Pay Attention To Dietary Fiber

When you’re determining whether a certain food has too many carbs or not, be sure not to forget to consider dietary fiber. Carbs that come from dietary fiber don’t actually convert to glucose and get processed right through your body, which means you don’t actually have to count them.

If you’re looking at the carb content of a food and it has dietary fiber listed as well, all you have to do is subtract the dietary fiber from the total carb count and that will be the number you need to worry about, the net carbs.

For example: if a food has 20 grams of total carbs and 15 grams of dietary fiber, the net carb count you need to worry about is 5 grams of carbs.

2. Don’t Confuse Ketosis With Ketoacidosis

People often confuse ketosis with ketoacidosis. Ketosis is a natural process, while ketoacidosis is something that can occur with uncontrolled diabetes and is considered dangerous.

3. It Takes 2-7 Days To Enter Ketosis

It takes a little time for your body to get into ketosis and adapt to the diet change - be patient. While you’re getting used to the diet and trying out new foods and recipes, there may be times when you switch out of ketosis. Don’t fret about this, just stay on track and you’ll be back in ketosis in no time.

To test for ketosis, you can use easy test strips or just pay attention for the signs that you’ve entered ketosis.

4. If Weight Loss Stops, Don’t Panic

Everyone has times where the weight just won’t seem to drop away. If that happens while on the keto diet, there are a few adjustments you can make to help get it going again:

Reduce/cut out dairy
Increase fat intake
Further decrease carb intake
Stop eating nuts
Cut gluten out completely
Watch out for hidden carbs
Keep all processed and artificial foods out of diet
Watch measurements instead of weight

5. Exercise Regularly

Exercising regularly while on the keto diet helps quicken the process of transitioning your body to burning fat instead of glucose. It also helps improve natural metabolic processes in your body and helps your body adapt better to the new way of eating.

It doesn’t take too much - at least 30 minutes of exercise a day 5 days a week can make a huge difference. Go for a daily walk or jog, try yoga, start a gym membership, whatever works best for you. Just be careful not to overwork yourself, especially starting out.

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