Updated Sep 3rd, — Written by Craig Clarke. At first, adapting to the keto diet can be difficult. Just like with any major dietary change, it will take time to adjust to this new way of eating. Fortunately, with the right information and strategies, you can learn how to transition to keto and make the daunting task of achieving your ideal body into a simple step by step process. Throughout this post, we will go over strategies, tips, and info that will help you turn keto into your new way of life. One of the questions that I get asked most often is whether or not a specific food, ingredient, or beverage is keto-friendly or not. Well, it depends. It depends on your carb limit for the day and the net carbs in the food, ingredient, or beverage itself. How are you supposed to know if it will fit into your keto diet? All you have to do is look up the nutritional value of the apple you are consuming.
And studies have found that one possible solution is following a very-low carbohydrate diet called the ketogenic diet. That may sound similar to other low-carb diets, but there is one key keto distinction: Instead of a focus on lots of protein, the keto diet emphasizes healthy fats, mostly from keto-approved foods like coconut or olive oil, butter, meat, avocado, and eggs. The good news, however, is that most of these will very likely dissipate within several weeks—or even sooner if you follow my advice. This can contribute to various digestive changes, including constipation. You may also want to supplement with a digestive enzyme, particularly one that contains the enzyme lipase. Many metabolic changes need to take place in your body in order for you to switch from using fat for fuel instead of glucose. Bone broth also supplies a number of other important nutrients and amino acids, while decreasing potential side effects like muscle wasting, headaches, cramping, and spasms. And, of course, you should aim to sleep at least eight hours per night and go lighter on your schedule during this transition period, which should prevent you from feeling even more stressed and run down. So how can you combat this potential weakness?
Even struggling with GI issues may be a barrier to starting. The RDA recommended daily allowance for carbs is grams per day, so if you’re eating fewer than that over a long period of time, you’re at risk for nutrient deficiencies. I lost a lot of weight too and I now have that energy which I haven’t felt in years. After being deprived of energy, your body will work hard to replenish its stores. Key Keto Drawbacks In fact, this relates to our main question: does keto work without exercise. There is no one-size-fits-all approach to maintaining weight loss after keto.