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Are you following a keto diet and worried about getting kicked out of ketosis? Here are some tips to help you stay on track.
Beware of hidden carbs
One of the main reasons why people fail to maintain ketosis is unwittingly consuming too many carbs. While some foods are obviously high in carbs, such as grains, fruits, and starchy vegetables, others contain hidden carbs that can add up quickly. Examples include sauces, dressings, condiments, and processed snacks. Always read labels, track your macros, and choose low-carb options whenever possible.
Stick to whole foods
Another way to avoid hidden carbs is to prioritize whole foods that are naturally low in carbs and high in nutrients. Examples include meat, fish, eggs, dairy, nuts, seeds, non-starchy vegetables, and berries. Not only do these foods provide essential micronutrients, but they also tend to be more satiating and less likely to trigger cravings than processed foods.
Don’t overdo protein
While protein is an important macronutrient for building and repairing tissues, too much of it can also kick you out of ketosis. This is because excess protein can be converted to glucose in a process called gluconeogenesis, which can raise your insulin and blood sugar levels. To avoid this, aim for moderate protein intake based on your body weight, activity level, and goals.
Stay hydrated
Dehydration can also interfere with ketosis by reducing your urine output and causing your body to retain sodium and water. This can lead to electrolyte imbalances, fatigue, and other symptoms. To prevent this, drink enough water and electrolytes to satisfy your thirst and replenish your losses. This may vary depending on your climate, exercise, and other factors, but a general guideline is to drink at least 2 liters of water per day and supplement with sodium, potassium, and magnesium as needed.
By following these tips, you can increase your chances of staying in ketosis and reaping the benefits of this metabolic state, such as weight loss, improved insulin sensitivity, and better cognitive function. However, be aware that individual results may vary and that keto is not suitable or necessary for everyone. If you have any health concerns or questions about your diet, consult a qualified healthcare provider.
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