If you have decided to implement a keto or ketogenic diet with the aim of losing weight or burning fat, we leave you the best advice to carry out the same without neglecting health.
How to carry out a keto or ketogenic diet preserving the health of the organism
It is key when starting a keto or ketogenic diet reduce carbohydrate intake as much as possible, which undoubtedly limits the food sources of nutrients in our usual table.
This, added to the ketosis process that takes place in the body, forces us to recommend adequate planning and the implementation of the following tips so that the keto or ketogenic diet does not harm health of the organism but on the contrary, benefits it:
Always consult a health professional
Although the keto or ketogenic diet does not require the establishment of amounts of food to consume, it is important that it is carried out in the hands of a health professional who personalizes the diet and supervises the process of ketosis.
The keto diet is not always or for all people advisable. Even, in some cases, ketosis can get out of whack and harm the body. For this reason, we always recommend consulting a health professional before and during the implementation of this alternative.
Eliminate ultra-processed foods from the usual diet
As with any healthy diet, it is advisable eliminate ultra-processed even if these are suitable for a keto or ketogenic diet.
In order to obtain quality nutrients to carry out the keto diet, we recommend avoid cold meats, sausages, sauces and other foods of poor nutritional quality that the industry can offer us, even if they are not a source of carbohydrates.
Base the keto diet on fresh foods and as much as possible in season, It is key to obtaining beneficial nutrients for the body.
Choose water as your main drink and consume it in sufficient quantities
Taking care of hydration when we carry out the keto or ketogenic diet is key to preserving the health of the body, since the ketone bodies that we will be producing are eliminated through urine and therefore, to avoid their accumulation we must ensure adequate fluid intake.
However, if we want to protect our health, we advise make water the main drink and that we consume it in sufficient quantities, avoiding alcoholic beverages that, despite being often suitable for a keto or ketogenic diet, contribute nothing to the health of the body, quite the contrary.
Include food sources of fiber in your dishes
One of the side effects of the keto diet is constipation, a condition that can be prevented if we guarantee the intake of fiber in adequate amounts.
For this, we recommend go to nuts or seeds which are good sources of fiber and healthy fats, as well as vegetable proteins that are ideal for a keto or ketogenic diet.
Also, foods like avocado waves olives that can take place in the keto diet, will offer fiber and other beneficial nutrients for the body.
Incorporate a minimum of low-carb fruits and vegetables
With the objective of get vitamins, minerals and antioxidants that our body needs and from which it can benefit, it is advisable in the keto diet to include a minimum of fruits and vegetables with a low proportion of carbohydrates.
Although most of these foods are limited or prohibited on the keto diet, we can turn to examples such as olives or avocados, sources of vegetable fats and proteins; as well as other ingredients with a low proportion of carbohydrates such as asparagus, the artichokes, citrus in small proportions zucchini, aubergines or others.
Accompany your practice with regular exercise
In order to protect health both physically and mentally and emotionally, we recommend accompany the practice of a keto or ketogenic diet with regular exercise.
This may also be help with diet flexibility and favor the maintenance of ketosis over time, long-term supervision being always advisable.
With these tips we can achieve that the keto or ketogenic diet protects the health of the organism and help us at the same time, to lose weight effectively, guaranteeing the ketosis process.
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