The keto diet can be challenging to follow. It may lead to side effects that include stomach upset and fatigue; others have reported constipation issues as a side effect of following it.
Addition of extra fiber and fluids may assist. Furthermore, it’s crucial that adequate protein and healthy fats be included in the diet as well. Finally, intermittent fasting might also prove helpful. Or you may consider Alpilean which contains already high amounts of the needed nutrients.
1. Eat Plenty of Fat
The keto diet offers numerous health and weight loss advantages, but without enough healthy fats, it may be challenging to sustain long-term.
Be sure to include plenty of healthy fats such as avocados, olive oil, nuts, seeds, and fatty fish in your diet, while minimizing use of zero-calorie sweeteners which could skew your tastebuds away from healthier low-carb whole-food options. Also, drink lots of water! This helps curb cravings while also avoiding dehydration.
2. Eat Plenty of Green Vegetables
Green vegetables can help you reach your keto macro goals more easily, as they are low in carbs while providing plenty of essential nutrients and fiber.
Avoid foods high in carbs and low in fiber such as chips and crackers, dairy, and nuts as too much of these can impede your progress, especially at first. When visiting friends or family members it may be useful to bring along food from home so you have control of what you eat – don’t forget to drink plenty of water as well to stay hydrated!
3. Eat Plenty of Protein
As part of a keto diet, eating plenty of protein is key to feeling satisfied and preventing muscle loss. Furthermore, eating plenty of fiber-rich vegetables, fruits, and whole grains will also help you avoid constipation issues that might otherwise arise when cutting back.
Avoid carbs found in bread, pasta, chips, cookies, and candy and focus instead on eating lean meats, fish, nuts, and healthy fats as this will provide all of the nutrition your body requires while staying within your daily carb limit. Macro tracking can be particularly useful.
4. Eat Plenty of Healthy Fats
Consuming plenty of healthy fats is central to the keto diet, helping keep you feeling satisfied while helping reduce the temptation to overindulge in carbohydrates.
Artificial trans fats have been linked with heart disease and other health issues; natural trans fats may still be used safely in small quantities.
At mealtimes, aim to incorporate high-fat foods like fatty cuts of meat, avocado, olive oil, coconut oil, and cheese. Consider also adding butter, whipped cream, or creamer into your hot beverages for an additional treat.
5. Eat Plenty of Berries
A keto diet involves restricting carbs by way of eliminating high-sugar fruits and beverages as well as processed food products and replacing these items with whole, low-sugar foods like berries.
Be sure to get enough rest. Not getting enough rest can make following a keto diet more difficult, cause overeating, and increase stress levels; therefore, aim for at least 7-8 hours of sleep each night and avoid drinking sugary beverages such as soda and iced tea.
6. Eat Plenty of Nuts and Seeds
Nuts and seeds provide protein, fiber, and fat. For optimal health benefits, opt for raw, unsalted varieties without added sugars such as roasting.
Limiting carbohydrates to 50 grams a day triggers ketosis, whereby your body uses fat for fuel instead of carbohydrates. While transitioning can be daunting for beginners, there are various resources to assist them – food apps, websites, and cookbooks; even meal delivery services provide keto-friendly options!
7. Eat Plenty of Olive Oil and Coconut Oil
The keto diet is a high-fat, low-carbohydrate eating plan designed to help you shed unwanted pounds. But following it correctly can be challenging; without carefulness you could end up eating too many carbohydrates or proteins and taking your body out of ketosis altogether.
To avoid this from occurring, make sure that you consume ample olive and coconut oils – both are low in carbs while high in fat, helping you stay on track with your keto macros. Also, ensure to use sauces and dressings without added sugars for best results.
8. Eat Plenty of Avocados
Avocados should be included as part of any balanced keto diet as a source of fiber and healthy fats (both monounsaturated and polyunsaturated fats, plus vitamins A and E).
As with food, beverages with too many carbohydrates should also be avoided to aid ketosis. Instead, try these hydrating low-carb beverages for optimal hydration and weight loss.
9. Eat Plenty of Fatty Fish
Consume more fatty fish such as salmon, trout, herring, and mackerel to stay full longer and increase omega-3 fatty acid and protein intake. This will keep you satisfied for longer!
Avoid starchy vegetables like corn and potatoes, high-sugar fruits, and added sugars such as syrup and honey, in favor of plenty of leafy greens, fatty fish, and eggs as well as non-starchy vegetables.
Drinking water can help keep you hydrated on the keto diet. Add lemon or lime for flavor if desired!
10. Eat Plenty of Leafy Greens
For optimal keto dieting success, eating plenty of leafy greens is crucial. Not only are they low-cal vegetables packed with essential vitamins and minerals, they’re also an excellent source of fiber.
Many people who begin the keto diet experience initial side effects such as fatigue, brain fog, and nausea. Some also experience constipation due to decreased fiber intake through beans, fruits, and whole grains. Over time these side effects should subside with continued fluid consumption and taking fiber supplements as necessary.