This diet that is high in fat and very low in carbohydrates is considered effective for weight loss. This radical change in diet certainly requires preparation so you don't give up halfway. If you still don't have keto cookbooks , then you can call us. Here are the steps you should do before the keto diet:
1. Get to know what will be eaten and avoided
The diet of the keto diet greatly limits carbohydrates. To get rid of carbohydrates from a dinner plate is certainly not an easy matter. Try to do it slowly. Start by reducing carbohydrates to 20-30 grams per day. You also need to know foods that contain lots of carbohydrates, fats, and proteins, so you can make the right choice. Not only rice and bread, but pasta, chips, cakes, sweets, and ice cream also contain carbohydrates.
2. Add oil
If you have avoided oil all this time, this diet is just the opposite, requiring a lot of oil to reach ketosis. If the diet you have been doing so far is only allowed to eat skinless chicken breast, on a keto diet, you are advised to eat chicken breast and skin to get enough fat. The reason is, if you are afraid of fat, the keto diet will not be effective.
3. Know about keto flu
The side effect of the keto diet is keto flu. Keto flu is a term that refers to the period after you start a diet when your body adjusts to burning fat for energy. "Some people don't have a problem with it and others suffer. In the first week or 10 days, you may feel very lethargic and not passionate.
4. Increase body fluids
In ketosis, the kidneys release more water and electrolytes. So, make sure you get the sodium and potassium your body needs to function properly.
5. Plan after the keto diet
The keto diet is not a diet that is done forever. This diet is designed for the short term. Some people go on a keto diet several times per year. If you have got the desired weight, you should not immediately return to the old diet.