The health world is taken up by the storm of the keto diet! However, there are many more important things that are needed to be known by women about keto diet. If we talk about a typical diet then you may know that the body of human mainly relies on carbs because it is the major energy source. The ketogenic diet significantly reduces the carbs and thus, the body is unable to use it as a fuel. In addition to this ketones are produced which burns the fat stored in the body. Let us see how the keto diet is different from normal diet.
People those who follow the keto diet are able to lose weight faster as compared to the one who opt out for a normal diet. If you are also planning to start this diet then before you jump into it there are some essential factors women needed to consider! Let us see how keto paleo is different as compared to the paleo diet alone.
Both the diets work by eliminating the high carbs as well as refined foods such as legumes, grains, and processed sugar. Paleo also eliminates the dairy products which is however acceptable in the keto diet. A big dissimilarity between both the diets is an allowance of carbs. In paleo diet carbs are lower than the standard American diet and it allows carb-heavy food such as nuts, sweet potato, seeds, and so on. However, in keto diets, carbs are cut down to about 50-80 net carbs on a daily basis. Also, so many fruits and vegetable which are accepted in paleo diet are not accepted in keto diet.
Keto diet- Tips to follow
There are various health benefits of a keto diet and if you are women and you are thinking to start this diet then there are some extra considerations that you needed to know and follow. This will help you to produce much better results.
Most women start the keto diet by picking up a day but this is a wrong way to start a diet! This approach severely cuts off carbs which may result in shocks as there is needed period to adjust to it or else it will imbalance the hormone in the body. Thus, instead of cutting off 50 net carbs daily start with the low-carb paleo diet and eat 150 net carbs each day. After this reduce your daily eating by 25-50 net carbs slowly and this way your body will adjust to the diet within 2-4 weeks.
As you make this approach also, pay attention to your feels! It means that how are you feeling with the change in the diet, do you feel fatigued or energized with fewer carbs? If you feel tired then this is the indication that you need more carbs to make balance in the body. Thus, add 20-25 gm of carbs to the diet and observe if you feel good.
Adjustment to fewer carbs and keto diet vary from one person to another. Women who are highly active are considered to have 75-100 net carbs on a daily basis whereas women who are less active or those who have blood sugar problem need about 50 net carbs or lesser to achieve ketosis. This is long-term approach and it may take 3-6 month to be successful in ketosis.
Flexibility with carb macros-
Even after achieving the ketosis, your carbs requirement may change on the basis of your hormones, age or activity level. For example- things may be thrown in chaos during menopause and signal that you need few or more carbs to feel energized. It is important to remember that the ratio of your macros (or macronutrient) is not set for each day! When your level of activity changes or your level of stress changes, it will result in the change of your macronutrient needs. The keto diet plan does not set the macro need so it is important to remain in touch with things you eat and observe how you feel. Don’t simply focus on weight scale!
The keto diet eliminates the number of foods filled with fluids as well as electrolytes like the potatoes, citrus, fruits as well as raw honey. Thus, it is necessary to remain hydrated and keep track of water intake because the balance of fluid in the body is essential. There is no rule for the water intake but you can follow this tip. If you are 150lb woman than your goal of each day must be to drink 75 oz water, this is half of your body weight.
Changes are needed to be observed carefully-
Listen to your body while you make the dietary changes in your body! Keep track of the macros, energy level, moods as well as other body changes. Keeping track means to see your diet pattern and identifying that what suits you and what doesn’t! Making a journal while following the diet is beneficial as you can show them to doctors or nutrition professionals as they are valuable in determining your health and fitness!
If the keto diet does not work it will be indicated by these signs-
- Low energy
- Gaining weight
- Disturbance in the menstrual cycle
- Digestive issues
- Mood disorders, depression, etc.
Thus, to make your keto diet successful it is necessary to slow as well as customize the carb intake. If the diet does not work for you then consult your doctor or dietary professionals. They will guide you better about this diet. Make sure you follow the above-given tips when you start with the keto diet plan or else you will end up gaining nothing. The keto diet is very beneficial but may also hold some demerits if not followed the diet properly. Make sure when you set a goal to start this diet; don’t give up so easily, take help f your professional nutritionist! To start with your keto diet plans make necessary preparation beforehand.