What are all the things to consider on a ketogenic diet?

Hello,

I am glad you chose icliniq for your medical-related queries.

I can understand your concern.

Before starting keto, you need to understand how it works. First, the body starts using fat as a source of energy rather than glucose. This switch may take two to three days and can make you feel heavy-headed or nauseous, which is referred to as keto fever. Your keto diet may break if you eat more carbohydrates than recommended.

Secondly, it is not recommended to follow the keto diet long-term, with a maximum of six months. It stops giving results, and post-keto diet management is equally essential when the goal is achieved. Third, the body starts using fat as a source of energy, and due to the low-carb diet, excess carbs do not get converted into fat, so the body depends on fat from meals, fat deposits, or stored fat, like in starvation mode.

Guidelines for the ketogenic diet -

1. Do not consume any grains like wheat, rice, bread, or oats.
2. Avoid free sugars such as sugar, fruits, colas, candies, dates, and figs.
3. Do not consume starchy vegetables like potatoes, beetroot, carrots, radishes, and peas.
4. All green leafy vegetables are permitted.
5. Instead of dal or pulses, you can take 3.53 ounces of sprouted moong daily.
6. Include good fats in the diet, such as olive oil, virgin coconut oil, and ghee (one teaspoon per day). Avoid butter. Cheese cubes can be preferred two to three times a week.
7. Nuts, black olives, and cheese can be preferred as mid-meals or snacks.
8. For protein sources: Paneer, egg whites, chicken, and fish can be taken.
9. On a ketogenic diet, it is not advisable to have cheats, as the body will no longer be in ketosis.
10. Take a multivitamin every day after breakfast to avoid low energy levels.
11. It is very important to stay hydrated on a ketogenic diet, so consume about three to four liters of fluids daily.
12. Clear liquids such as green tea, black coffee, bullet coffee, and lemon water can be taken.
13. Instead of normal milk, use fat cream, and instead of normal curd, use hung curd made of high-fat milk or Greek yogurt.

It is suggested to check ketone levels using a ketosis or urine strip test to understand the state of your body. I recommend getting a detailed calculation of your diet from an expert.

I hope this has helped you. Please feel free to reach me again, in case of further queries.

Thank you.