How to Sustain a Ketogenic Diet
A Ketogenic diet is one that small molecules named ketones is produced in your body. When the supply of glucose present in our body is short, this diet works as an alternative source to level out your glucose. Your whole body depends on the fats stored and it will burn them when needed. The ketones are produced in the liver, and serve as an energy source for the whole body. This diet is very helpful in reducing weight. It can keep your brain active and provides a constant supply of energy to your body.
However, you should keep it in mind that this diet maybe difficult to try because:
- You have to count the calories of each food that you would consume.
- You can only eat certain foods while on this program.
- It is very challenging to go out to eat in restaurants.
- This program requires more cooking.
Nevertheless, it is not as scary as it looks. So, below are some simple steps for how to sustain a ketogenic diet for the long term. You can follow these tips for better results and benefits.
1. Carbohydrates Usage
The carbohydrates become limited in this diet. Because we eat too many carbohydrate-rich foods and the ketogenic diet limits this process, which helps in lowering weight and thus improves health. You need to limit the consumption of processed carbohydrate foods, whereas you can eat grains, rice, and oats with a limit of five – six ounces per day.
2. Select the “right fats” for you
Some fats are good for you while on the ketogenic diet. For example, meat fats or dairy fats can be good for your body. Fats can help you eat less, as fats take a longer time to digest than other food items. As recommended by many nutritionists, eating monounsaturated fats (plant foods) such as olive oil, are good for your health.
3. Non-starchy veggies
Nowadays, most people don’t like vegetables, whereas the ketogenic diet mostly depends on vegetables such as broccoli spinach, etc. Vegetables have lower calories, and they help supply fiber to your stomach. Vegetables also help in lowering body mass index. According to nutritionists, greens are healthy foods, so with every meal, you should consume at least one cup.
4. Intermittent fasting
Do you need a regular snack at a fixed time, or it is just your routine? Intermittent fasting makes you think about your daily diet. The most popular method is to fast for 16 hours a day. This method allows you to eat food for eight hours and fast for the rest of the time. While fasting, the body burns glucose, glycogen, and turns fats to get energy, which in turn helps you to get the maximum wanted results.
5. Start cooking at home more often
In restaurants, you do not know how much sugar or oil is added to your food. And, normally, restaurants add more oil and/or sugars than you would to get a desired taste for the masses. Therefore, you must eat home cooked food. This way, you can control, and add, your needed amount of fats during cooking.
6. More fermented foods
Normally, while on a ketogenic diet, a person may suffer from constipation, as this diet cuts out important fiber sources like grains or fruits. Therefore, fermented foods, such as pickles, kimchi, or yogurt, are good for your diet while on this program. These foods have probiotics to aid healthy bacteria, which makes you healthy in return.
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