The keto diet has become one of the most prominent nutritional trends in the fitness industry and the healthy lifestyle community.
However, according to experts, entering this regimen without proper preparation can lead to counterproduction.
keto coach and founder of ketorets, Mr. Rahul Kamr (India), gave a comprehensive look at what beginners need to know before deciding to pursue keto.
What is the keto diet?
keto is a low-carb, high-fat, and moderately protein diet. When the amount of carbs in the diet decreases significantly, the body is forced to switch to using fat as the main source of energy instead of glucose.
This process is called ketosis, in which the liver converts fat into ketones to provide energy, especially for the brain.
Key foods in the keto diet
Good fats: ghee, coconut oil, olive oil, avocado, cheese, cream.
Moderate protein: eggs, tofu, paneer, bonesless chicken, fish, seafood.
Carb fiber: cucumber, cauliflower, kale, spinach, avocado, eggplant.
However, not all low-carb foods are suitable for keto. Kamra emphasizes: " prioritize whole foods over keto packaging. A clean diet always brings more sustainable results".
5 things to know before starting keto
1. keto is not a diet rich in protein
Many people misunderstand keto as eating a lot of meat. In fact, the standard ratio is high in fat, low in carbs and protein in moderation. A lack of fat will make it difficult for the body to effectively enter ketosis state.
2. "Cam keto" is real
In the early stages, beginners may experience symptoms such as fatigue, headaches, dizziness, commonly known as " keto flu". This is completely normal and can be controlled by electrolyte supplementation, adequate water intake and rest.
3. Do not overuse packaged keto foods
Many commercial products are labeled keto but contain unhealthy additives. Kamra recommends focusing on fresh, self-cooked foods to control nutritional composition.
4. Starch cutting requires planning
Supplementing the starch completely can cause the body to react negatively. Gradually reducing carb intake and planning meals in advance will help the transition process become more smooth.
5. keto is a lifestyle, not short-term therapy
keto requires a long-term commitment. If only considering this a 30-day challenge, the elderly can easily give up or have the opposite effect.
