The Keto Diet. It’s everywhere in the media, right?
As a dietitian, I’ve yet to prescribe this for a client. BUT I know not everyone works with a personal dietitian, nor do they want to; SO if you’re going to try Keto, at least read my 5 tips below.
1. Really focus on vegetables. Like a lot of vegetables and the lower carb fruits too. Too often I see people eating just meats and cheese and forgetting all the benefits of vegetables – you NEED those vitamins, minerals, and FIBER!
2. Realize The Keto Diet can be very constipating. So, again, veggies veggies veggies. And you may need to consider a fiber supplement as well.
3. Acknowledge that there’s no one size fits all when a body enters ketosis. Don’t arbitrary aim for 30 grams of net carbs just because that’s what you commonly read. Play around with your body – you might be able to lose weight (if that’s your goal) at 50 grams net or even 100 grams net. If so, awesome, because then you have more carbs to play around with.
4. Read labels – watch for sugar alcohol. If you’re hankering for a sweet treat, make sure you’re reading those labels. Many times to reduce the over all carbohydrates and sugar amounts in sweet items, sugar alcohol is the replacement. Sugar alcohol can cause GI distress for many people – such as bloating and gas. Be mindful of the label, the amount, and how it made you feel. You might need to limit or avoid these sugar alcohols. Good news is there are plenty of really dark chocolates that have low net carb amounts without sugar alcohols that you can enjoy to satisfy that sweet tooth.
5. Analyze WHY you want to try The Keto Diet. Are you trying this because you’ve read a lot of research, like actual research? Realize the bulk of the research is to help epileptic patients. Are you trying this for weight loss purposes? Realize weight gain is very common once you stop doing The Keto Diet. Are you trying this because it’s in the media and “trendy” right now? Realize it’s time to forget the fads and focus on being true to YOU.
I hope this short post can help you navigate your decision. Please let me know if you have any questions at all!