With any diet, there are some learning curves, such as sticking with it and learning what works best for your body. If you've taken the step and are committed to the keto diet, you likely have started or are doing a ton of research. That's good because the more you know about your body and how ketosis can help you achieve your fitness goals, the better.
The biggest challenge with this plan is to maintain ketosis, which is the state of fat adaption. Thankfully there are several diet tips you can follow that'll help you get into and maintain ketosis.
This is considered a no-brainer, but is not easy to follow. We often get so busy in our day-day lives that we forget to hydrate effectively. I recommend super hydrating your system by drinking 32 oz of filtered water within the first hour of waking and another 32-48 oz of water before noon.
Improve Your Sleep:
If you are sleeping poorly, you will elevate stress hormones and cause blood sugar dysregulatory problems. Be sure to set yourself up to go to sleep at a good time (before 11pm) and sleep in a completely dark room. I recommend sleeping 7-9 hours each night depending upon your stress levels (more stress means you need more sleep) and the amount you feel as though you need to feel good and mentally alert throughout the day.
Get Regular Exercise:
Regular, high intensity exercise helps to activate the glucose transport molecule called GLUT-4 receptor in the liver and muscle tissue. The GLUT-4 receptor acts to pull sugar out of the blood stream and store it as liver and muscle glycogen. Regular exercise doubles the levels of this important protein in the muscle and liver.
Choose Carbs Wisely:
We all know that a ketogenic diet is a low-carb plan but I recommend consuming nutrient rich carbohydrate sources such as non-starchy veggies and small amounts of low-glycemic fruits like lemon, lime and/or a small handful of berries in a protein shake.
When you cycle out of ketosis once a week, you increase your carbs on that particular day by adding in nutrient dense sources such as more berries in a shake or a sweet potato with tons of grass-fed butter and cinnamon. On low carb days, avoid the sweet potato and keep berries down to a small handful at most.
Improve Your Bowel Motility:
Constipation is one of the biggest challenges people have on a ketogenic diet. If you are constipated, you will not be able to remain into ketosis as it drives up stress hormones and blood sugar. Constipation is often due to one of the following:
Pre-existing struggles with constipation due to small intestinal bacterial overgrowth (SIBO) or Candida overgrowth.
Not consuming enough fibrous vegetables & fermented foods, drinks and tonics
Inadequate electrolyte consumption (sodium, potassium, calcium and magnesium in particular)
Chronic stress which shuts down the gastrocolic contractions
Many of these tips may seem obvious, but it's always good to have a reminder. Write these tips down somewhere you can be reminded of them daily, and you'll no doubt achieve greatness while on the keto diet. After all, not only is it a diet, but it's a lifestyle that can help you in many ways. As you begin to get healthy you'll feel better, look better, and your energy level should improve too. And that's only some of the benefits of allowing your body to go through ketosis. There are more tips that'll help you on DrJockers.com.
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