How Can You Follow a Ketogenic Diet || Should You Try a Ketogenic Diet??

                                                   

                                 Can Anyone Try A Keto Diet?

No single diet is suitable for everyone, especially since individual metabolism, genes, body types, lifestyles, taste buds, and personal preferences differ.

It can benefit people with obesity or who have a higher chance of developing metabolic syndrome, but it’s not suitable for everyone. For example, it’s not suitable for people with the following conditions:

• pancreatitis
• liver failure                                            
  
• disorders of fat metabolism
• carnitine deficiency
• porphyrias
• pyruvate kinase deficiency

There may also be some negative effects. When you first start the diet, you may experience flu-like symptoms, known as “keto flu.”

This may include poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort, and poor exercise performance.

Researchers have not yet done enough long-term investigation to find out precisely what the long-term effects might be, but there may be a risk of kidney or liver problems.

There’s also a risk of dehydration, so you need to drink plenty of fluids, especially water, while following this diet.

Always speak to a doctor before starting a ketogenic diet to ensure that it’s safe and suitable for you.

A ketogenic diet can also be hard to stick to. If you can’t follow it but still like the idea of a low carb diet, then carb cycling or a standard low carb diet may be a better option for you.

A ketogenic diet may also not be the best option for elite athletes or those wishing to build large amounts of muscle.

Additionally, vegetarians or vegans may struggle with this diet, due to the key role meats, eggs, fish, and dairy play.

How  to  Follow  a  Ketogenic  Diet

If you want to try a ketogenic diet, follow these basic rules:

Eliminate carbs - Check food labels and aim for 20 to 50 grams of carbs or fewer per day.

Stock up on staples - Buy meat, cheese, whole eggs, nuts, oils, avocados, oily fish, and cream, as these are now staples in your diet.

Eat your veggies - Fat sources are high in calories, so base each meal on low carb veggies to fill your plate and help keep you feeling full. Veggies will also provide fiber, which you’ll no longer be getting from whole grains, beans, or legumes.

Build a plan - It can be hard to find low carb meals for when you’re on the go. As with any diet, it’s important to have a plan and go-to snacks or meals.

Replace fluids - Make sure you’re drinking enough water and getting proper amounts of electrolytes, like sodium, potassium, and magnesium.

Experiment - A ketogenic diet can still be interesting and tasty. You can even make ketogenic pasta, bread, muffins, brownies, puddings, ice cream, etc.

Find what you love - Experiment until you find the ultimate keto diet for you.

Be consistent - There’s no shortcut to success. With any diet, consistency is the most important factor.

Track progress - Take photos, measurements, and monitor your weight every 3 to 4 weeks. If progress stops, re-examine your daily intake. Make sure you’re getting enough vegetables at every meal and keeping portion sizes moderate.

You may also wish to monitor ketone levels in either urine or blood, since these let you know whether you’re keeping carb levels down sufficiently to achieve ketosis.

Based on current research, and continuous testing with clients, anything over 0.5–1.0 mmol/l demonstrates sufficient nutritional ketosis.

Before switching to this type of diet or using any type of supplement, ask your doctor or a dietitian for advice.