You can find plenty of diets online and it’s hard to choose which one is the best because everyone reacts differently. If you are an athlete and look for something that will boost your physical performance, you should consider contacting a professional nutritionist. But, if you are starting out and don’t want to spend money on coaches, you can always do your own research online.
The ketogenic method is relatively new if we compare it with other regimes and it made a big impact with its unique approach. There’s a lot of information online and you can also use an opportunity and listen to a keto podcast when you don’t have time to read. The easiest way to understand the basis is that it works by focusing on calorie intake from fat instead of carbs.
Understanding the Basis
Applying it to your routine is a big change so you should understand everything about it so you can make a decision based on valuable information. You need to take a certain amount of calories each day in order to function properly but instead of taking it from carbs you will use fat as the fuel. The most common foods you will notice in this diet include meat, fish, green veggies, oils and dairy. Even healthy items like rice, potatoes and fruits are off-limits.
The processes that happen in your body are very easy to understand, you will go to a state of ketosis when you don’t have access to fuel from carbohydrates. The only solution it has is to look for another energy source which is fat. Your body uses these acids to create ketones which mean that your body will burn more fats.
When you decide to try it out, you should have around 50 grams of carbs per day. There will be moderate protein intake and low carbohydrate intake. The energy you get won’t be the same which can affect your physical performance but everything depends on the individual and how they react. Get more information here: https://www.healthline.com/nutrition/ketogenic-diet-101
Endurance Exercises and Ketosis
The amount of energy you get won’t be enough for higher intensity training but if you train a couple of times a day at a moderate paste, it can help you a lot. This can’t be said for every athlete because some studies showed different results which may happen because they established it as a routine. You will have a different experience at the start and a few months later.
Some of the things that are most noticeable include adapting your body to burning fat which can be helpful when preserving glycogen in the muscles, improving health and losing more weight, perform low-intensity exercises, preventing tiredness when doing longer exercises. There is still controversy in the medical industry about this topic so you will need to rely on other resources until they do more research.
What to Eat?
Fish is one of the most important meals because they are rich in selenium, potassium and B vitamins but also are carb-free. When it comes to vegetables, most beneficial will be broccoli and kale which are also linked to decreased heart disease. A good thing is that you will be able to eat all kinds of meat which will be the source of high-quality protein. You can add avocados and coconut oil to your meals. Read more on this link.
Signs That It Isn’t For You
The first thing you need to check is if your body can handle this change. Talk to your doctor and get tested because it can influence some diseases. If you didn’t go to the doctor there are other signs that will mean you should visit them. One of them is not enjoying the food anymore. When the food tastes different and it isn’t appealing to you, it is a big thing that can turn into an eating disorder.
Not noticing the results is a sign that you should stop doing it. If there is no weight loss and you don’t feel as good as before, there is no need to keep going. When you eat healthily you should feel healthy and it will show results in the long term. There are many other options you could try out and see if they fit you.