Keto Diet: what doctors want you to know | EXCLUSIVE OFFER !

The keto diet is in fashion right now, but to do it right, you have to plan. Here's what you need to know to reap all the rewards and avoid the risks.

A true keto diet requires planning

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Following the ketogenic diet requires knowing the exact ratio between macronutrients, such as grams of carbohydrates, fat and protein, that you bring to your body. "Overall, about 5% of your daily calories should come from carbohydrates and about 15% from protein," says Josh Ax, clinical nutritionist, natural medicine doctor and co-founder of Ancient Nutrition. The rest of your calories should come from fat. "Keeping with the right ratio of ketogenic macronutrients can complicate meal planning and early restaurant meals. But once you understand, it is quite simple to prepare high-fat ketogenic meals yourself or ask the restaurants to make basic adjustments, such as replacing all starchy sides with vegetables and aside any bread or roll. "Do not reach your weight loss goals? Read these 50 things your doctor would like to know about weight loss.

You may feel ugly at first

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The ketogenic diet, traditionally used to treat epilepsy, but which has recently become extremely popular for weight loss and general health, is considered safe for most people. That said, it is possible that you feel a little under the weather when you make the change. When you stop eating carbohydrates, a quick source of energy for the body, and you start burning fat for fuel, your body goes into ketosis. "It's typical to experience some early symptoms, sometimes called" keto flu, "which can include headaches, lack of energy, cravings, weakness and brain fog," says Ax. "Not everyone feels ugly at the beginning of the diet, but if you do, do not panic and try to be patient." The good news? The symptoms will disappear in a few days or at most, in a few weeks. But information is power – read the 11 hidden dangers of the keto diet.

The initial weight loss is often the weight of the water

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Many people notice a rapid drop in the number of people on the scale early in their keto, but unfortunately, this is not usually due to fat loss. "In the beginning, weight loss is mainly water and muscle," says Naresh Rao, DO, a partner of Sports Medicine in Chelsea and author of Intensify your game. Here's what experts want you to know about weight loss in water.

It will take several weeks before your body starts to actually lose fat, and sometimes people end up burning their muscles. "If you do not consume enough calories, which is possible because you risk losing your appetite for fat, you can continue to lose muscle because your body will break it down to get the calories it needs." says Dr. Rao. . By maintaining the proper proportions of fat, protein, and carbohydrates, and consuming enough calories, you avoid this commonplace trap.

Keto Diet: what doctors want you to know | EXCLUSIVE OFFER !
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