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Tips for Starting a Keto Diet in 2023
There’s a reason that the Keto diet still remains so popular: it works. However, it isn’t for everyone. Whenever you are thinking of starting a diet it is very important to thoroughly research the diet regimen and to speak with your healthcare professional before you do.
This is doubly true if you already have existing chronic health issues. This quick overview gives you a quick run down of the Keto diet, what it is, what you can expect, and what its drawbacks are.
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Learn to Love Fat
Seems backwards, but the Keto diet focuses on “good” fats in your diet rather than counting calories. The science behind this is that your body derives its energy from two sources: sugar and fat.
If you restrict the sugar, and increase the fat, then your body will use the fat to provide energy to your body. Additionally, fat makes you feel more satisfied and fuller for longer.
Counting Carbs
Instead of counting calories, you count carbs. If your goal is weight loss then you must keep your carb intake to 20 carbs a day or less.
Luckily, there are a number of keto friendly products on the market now that make this easier to do than you may think.
Boosting Ketones
When your body is switching over to fat-burning mode your liver will produce something called Ketones. The higher the ketone concentration in your system, the more fat you are likely to burn.
This is how you know you are in “ketosis” or fat-burning mode.
There are several ketone measuring devices you can get, which require you to stick your finger and get a reading. You can also opt for the urine test strips that do the same thing.
It is important to use something like this in the beginning because you need to learn how your body utilizes and burns fat, and what foods cause set backs.
How Much Weight Can You Lose on Keto?
On average people lose a lot of weight on the Keto diet, but the safe way to lose is to aim at around three pounds a week, or ½ pound a day. This brings up one of the largest drawbacks of the Keto diet.
When losing weight with the Keto diet, you will go through a short phase called the Keto Flu. It is where your body is switching over from sugar burning to fat burning and detoxifying your system.
Many people swear by the Keto diet, and often continue to eat the Keto diet even after the weight goal has been met.
