Carbohydrates

What to Know Before Starting the Keto Diet

What to Know Before Starting the Keto Diet

The is a correlation between the keto diet and weight loss. However, it has far many benefits than just weight loss. The diet is a way of eating that should be incorporated into your lifestyle as opposed to it being a short-term goal. Getting on and off the diet will not be useful in the long run; therefore, you have to be in ketosis or not. You should beware that being on and off the keto diet could potentially mess up with your metabolic system, and this is detrimental to your overall health. To have a better comprehension of the matter, below are some things you should know before commencing the ketogenic diet.

The Diet Doesn’t Mean No Carbs

saladsThe keto diet means that it is a low carb diet. This, therefore, means that you have to watch the number of carbs you consume. Most people on a keto diet tend to avoid consuming carbs and sugars, but it is difficult to do so because most foods contain carbs. To be keto means that you should enable your body to be in a state, it burns fat to get the energy it requires to function. This can only happen when the carbs stores are depleted.

You Should Regulate Your Meat Consumption

Most people assume that when they are on a keto diet, they can consume a lot of meat. However, this is far from the truth. Meat consumption is encouraged, but the portions should be regulated. This is because meat contains a lot of proteins and too many proteins can kick your body out of ketosis. It is therefore advisable to fuel your body with fats like olive oil and avocados instead of proteins.

Be Patient

modelWith the keto diet, you have to practice patience because you will not notice the results instantly. Most online reviews show that people see the results almost immediately but sometimes this is not the case. You should keep in mind that people have different bodies and the various body types respond differently to diet changes. You should not give up on the diet when you do not notice a slight difference in your body. Go on with the diet and patiently wait for the results.

You Might Experience the Keto Flu

The keto flu is one of the side effects that individuals experience once they begin this diet. You might experience flu-like symptoms, and they include fatigue and bad breath. However, not all individuals experience this. If you do experience, do not panic, it is normal, and it will fade away.…

Healthy carbs to include in your diet

Healthy carbs to include in your diet

Carbohydrates are sugars, starch, and cellulose which are broken down and consumed to the body after they have been converted to blood sugar or glucose. Carbohydrates exist in two forms; complex and simple this is dependent on the speed at which the sugars are broken down and absorbed into the body. Simple sugars contain 1 to 2 sugars which make them easier and faster to be absorbed, but high intake of these will increase the blood sugar level hence leading to conditions such as diabetes.
On the other hand, the complex carbohydrates take longer to digest and absorb and therefore the most recommended types of carbohydrates. This helps in improving appetite control and a more sustained release of energy. In this article, we take you through the most health carbohydrates that you should incorporate into your daily diet.

Vegetables and fruits

Most vegetables and fruits have been highly recommended as the best sources of carbohydrates. This is becausehgfjgjgj these kinds of fruits and vegetables have fewer calories and also contain crucial nutrients like phytochemicals, vitamins, minerals, and fiber. It is evident that individuals who consume a lot of vegetables and fruits are less affected by diseases like cancer. For you to be able to attain this, you should eat five portions of vegetables and fruits a day.

Whole grains

You should consider taking unrefined whole grains types of pasta, rice, and noodles in place of regular rice, pasta, and regular noodles. This is because the unrefined whole grains are high in fiber and have lower levels of calories. The body takes longer to digest the whole grains hence they will make you feel fuller for longer and hence makes them a perfect option for individuals who are looking to lose weight. Some good examples of whole grain include brown rice, whole grain bread, oats and whole wheat pasta.

Beans

hgffbtyBeans are the perfect source of carbohydrates because they contain a lot of protein and fiber. They play a significant role in promoting the overall health of the body and also improving the efficiency of the digestive system. They are mostly the prevalent source of proteins for individuals who do not eat any meat.

Sweet Potatoes

Sweet potatoes contain a right amount of vitamin c, potassium, and fiber. Similarly, the potatoes contain very little fats which make them be good carbohydrates. However, the regular potatoes should not be consumed in excess because they contain high glycemic index values which can contribute to health issues. Instead, they should be replaced with sweet potatoes that have lower glycemic index values.…