The Keto diet is one of the most popular weight loss lifestyles around, but maybe many don’t know what it really means.
It’s a pretty complicated diet. to get used to many keto followers who completely change theirs Eating habits.
However, Keto expert Hannah Sutter gave some of her best advice when she spoke. The Express.
Founder of Natural ketosis, the expert explained exactly what a low carb diet entails.
Here’s everything you need to know if you plan to make one lifestyle changes to the Keto diet this year …
What is the Keto Diet?
Hannah explained: “The ketogenic or ketogenic diet is a very low carb diet.
“Reducing carbs to less than 50 g a day puts your body in a metabolic state called ketosis in which you burn fat to get energy instead of carbs and sugar.
“Unlike a calorie-controlled diet, it’s important that once you get into ketosis you stay ketogenic for at least a week to see and feel the benefits.”
How to start a Keto diet?
Hannah said: “Starting a Keto diet can be daunting.
“Restricting carbs to less than 50 g a day can be very tricky, especially for beginners.
“Most prepared meals and snacks, as well as fruits and vegetables, contain carbohydrates.
“Carbohydrate – free foods like chicken, fish and eggs can get very boring, very quickly.
“The lack of variety of foods to eat and the complexity of counting and calculating all the foods you eat can make some give up, but I have ten tips to help you make Keto.”
1. Be prepared
Hannah advised, “Start by making sure you are free from temptation, and then provide your closet, refrigerator, and freezer with Keto-compatible foods.”
2. Side effects will pass
The expert said: “Some people experience some initial side effects from entering ketosis, also called ‘keto flu’, this is completely normal when you make a big change in your diet, as your body needs time to adapt. -se.
“Symptoms vary from person to person and may include headache or lethargy, but they will pass.
“Most people will start to feel the positive benefits of Keto, such as feeling more energetic, reduced appetite and better sleep quality, in three to four days.”
3. Choose a source of information
Hannah explained: “The Internet is full of information and much of it is conflicting.
“Keto overtime has been developed in different versions designed to treat different health problems.
“So choose the ketological diet that suits your needs and follow it and follow a set of guidelines for best results.
“With overtime, your knowledge and confidence will increase by helping you build the perfect plan for you.”
4. Listen to your body
“As mentioned above, not all Keto diets are the same and are certainly not one size fits all,” he added.
“What works for one person may not be entirely right for another.
“Listen to your body and work with what it tells you. If you are hungry or have little energy, eat a friendly snack with Keto.
“If you still feel full from breakfast, skip eleven o’clock and wait until lunch.
“If you have been more active, you may need more water and a small snack.
“Your body will tell you what it needs,” Hannah said.
5. Don’t go hungry
“When we spend too much time without food, our blood sugars can go down and make us feel very hungry, or worse, hungry,” he said.
“Make sure you eat regularly during the day and listen to what your body needs.
“This can lead us to get carbohydrate-heavy convenience foods to boost our mood and banish hunger.”
6. Stay hydrated
Hannah revealed: “Although it may seem like a cliché, we often confuse thirst with hunger, so try to make sure you stay well hydrated throughout the day by drinking about two gallons of water.
“If you feel like it or not, take a few sips of water, as that may be all you need.”
7. Avoid sweeteners
“When it comes to Keto, a common mistake people make is to simply replace all the sugar with sweeteners,” he said.
“Actually substituting one sweet food for another doesn’t help you break the sweetness addiction or allow your body to overcome it.
“Continuing to use sweeteners in your diet will affect your appetite and cravings.”
8. Don’t be afraid of fat
Hannah revealed: “While we don’t recommend sticking bottles of olive oil or chopping more cheese than a mouse, fat will become the body’s source of energy when you follow a Keto diet.
“Having more fat in your diet will help you stay fuller longer after meals.
“Also, by eliminating sugar from your diet, fat adds flavor.”
9. Always check the label
The expert said: “Some foods are said to be keto, low in sugar or no added sugar, but in reality the overall composition of the product is not yet compatible with Keto.
“Never trust affirmations, always make sure you read the label and understand what’s in your food.
“Look at the total amount of carbs per serving of product to make sure it’s low enough to keep you in ketosis.
“Remember to look for other names for sugar such as dextrose or sucrose, and of course check for sweeteners.
10. Make sure you get enough sodium
“A combination of eating less processed foods combined with a Keto diet can lower the body’s sodium level and unbalance the electrolytes,” Hannah added.
“Sodium plays an important role in regulating our internal water balance.
“Too little sodium can mean that the body does not absorb water as well as it should cause problems such as brain fog, fatigue, muscle cramps and stomach problems, as well as causing the initial side effects of ‘Keto flu’ more intense.
“Keep everything in balance by adding some good quality salt like gem salt or Himalayan sea salt to your meals.”
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