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If you’re looking for a solid — and proven! — way to promote fat loss, lose weight and speed up your metabolism, you might want to try a ketogenic (keto) diet. This diet involves eating fewer sugar-rich carbohydrates and more fat and protein. The idea is that, when the body doesn’t have glucose (sugar) to use as fuel, it’ll instead break down the body’s fat and protein for energy. This puts the body into a state of ketosis and triggers weight loss.
As with any diet, keto comes with a few unique side effects and challenges. When you go from fueling your body with carbs to fueling it primarily with fat and protein, you’re bound to experience some changes. The shift impacts your brain, organs, digestion and mood. That’s why it’s so important to do your research before diving into keto head-first. The tips below will help ensure that you get all the benefits of this great diet while preparing for and minimizing the downsides.
Maintain Your Keto Lifestyle with These Wellness Pills- Pay Attention to Your Electrolyte Intake — When you change your diet in any way, you need to make sure you’re monitoring your electrolyte levels. When tracking, make note of your sodium and potassium levels throughout the day. An electrolyte imbalance can cause you to feel less-than-stellar and can trigger nausea, headaches, fatigue and more. Taking an electrolyte supplement alongside hydration capsules is a great way to start your day on keto.
- Prepare for the Keto Flu — As the body adjusts to living in a state of ketosis, it can trigger what’s known as the “keto flu.” Many people who start the diet say they experience symptoms such as headache, fatigue, nausea, irritability and brain fog. There are a few great things you can do to combat the ailment, though. Consider taking memory support supplements each morning to keep your mind sharp and making sure you’re hydrated throughout the day to combat some of the physical symptoms of the keto flu. A daily dose of wellness pills will also help you feel sharper, get better sleep and relax in your down time.
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Track Every Single Bite — As simple as it may seem, keto requires a more granular approach to dieting. Be sure to track every single thing you eat throughout the day in your app of choice — any tracking app that lets you set custom macros will work. This will not only help prevent you from over-consuming fat and protein — that handful of almonds or extra slice of avocado has a lot more fat than you might realize — but it will also help you keep a close eye on your electrolyte levels and more.
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- Remember to Drink Lots of Water — Hydration is key all the time, but it is especially important when you’re putting your body through a tough new experience. Drink your recommended daily amount of H2O and more to ensure that you don’t contribute to or worsen the symptoms of “keto flu.” Try buying a half-gallon or gallon sized water bottle so you don’t have to refill it too much throughout the day. You may also consider adding some fresh lemon slices or flavored electrolyte powder to your water to make it more enjoyable to drink.
- Don’t Eat Too Much Protein — You already know that you need to be mindful of how much fat you use to replace the carbs, but make sure you’re not overdoing it on the protein, either. Of course, ample protein is critical to fueling your body’s energy levels and gaining muscle. But eating too much for too long can have a negative impact. For example, an overconsumption of this nutrient can cause a higher risk of kidney stones.
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Connect with People in Your Shoes
The best thing you can do to crush your keto goals? Talk to people who have successfully made the switch themselves. Whether it is via online forums or through friends at the gym, your fellow keto dieters will be able to provide you with applicable tips and guidance required to successfully transition to and maintain a keto state.