Five tips you should know about the ketogenic diet
In this article, I am going to give five keto diet tips you should know about a ketogenic diet. Deciding to integrate this type of nutrition into your life can be a big one because you are going to have to turn down foods that you usually eat every day. However, I think you are going to find that it is going to be a great new asset to your lifestyle.
Tip #1- Ketogenic diet is good for depression and helps optimize your daily functioning
One of the great keto diet tips is that following a ketogenic lifestyle can reduce your risk of depression. The ketogenic diet (KD) is a low-carb diet that substantially changes the energetic matrix of the body including the brain. Preclinical studies, case reports, and case series have demonstrated antidepressant and mood-stabilizing effects of KD1. Following a keto diet will give you a calm mind to optimize your daily functioning. This, in turn, will also help with meditation and yoga practice. Those who consume this type of diet will be more apt to being reverent for activities involving prayer. It also may even help with gratitude.
Tip #2 -The ketogenic diet is the best fuel for your mitochondria
The best fuel for your mitochondria is the ketogenic diet because they generate cellular energy. If we give our body a large number of carbs and sugar, then our mitochondria won’t function as well. A ketogenic diet — which is very low in net carbohydrates and high in healthy fats — is actually a vital key to boosting mitochondrial function, thereby suppressing disease and supporting healing2.
When you follow a ketogenic diet, your mitochondria incorporate the necessary tools to help energy production ( ATP). Mitochondrial function is impaired with a typical American low-fat, high-carb, highly processed diet. If you eat this way, then the normal metabolic signaling is impaired. This will, in turn, damage cellular and mitochondrial DNA and cause a defect in the ability to repair damage from other sources3.
Tip# 3- Get in good ketosis!
The adequate way to get into ketosis is to strive to be around 20-30 total(or net) carbs or under if you can! In order to tell if you are in ketosis is to do a check. If you want to verify this via your blood ketones ( which is most accurate), you generally want to opt between a range of 0.5-1.5 mmol/L for good effect of weight loss or 1.5-3 mmol/L for optimal weight loss4! I highly recommend purchasing a Keto- mojo meter as it is very reliable for checking your blood ketones. You can click the following link to purchase it, and you will receive a discount. For more information on monitoring your biometrics, please see What you should know about monitoring biometrics during a keto diet- part 1 or What you should know about monitoring biometrics during a keto diet – part 2 .
Tip #4- Download cronometer to monitor the ketogenic diet
For any questions regarding the carbohydrate content of the food, I highly recommend you download an app on your phone. The one that I use and really like is Cronometer. You just type in the food or drink, and it will put in the net carbohydrates and calories for you. It is awesome because you can record different biometrics in it, such as weight, height, blood pressure, blood glucose, blood ketones, and so forth. You can even set a different fasting schedule in it.
When you are just starting out on the ketogenic diet, you should aim to do 70% fats, 25% high-quality protein, and 5% carbohydrates3. The cool thing is that the cronometer app can help you to track all of this! Just click the following link. Signup to Cronometer.com and save 10% on gold subscriptions.
Tip #5-Learning the different foods for the keto diet
Now that you have made the decision to do the ketogenic diet, the next step is to learn all the different types of foods. In my pantry of a holistic keto goddess, I go over the main types of foods that are included in a keto diet. The ones I go over are basically an overview, but they are not all-inclusive. If you are not sure about the carb content of a particular item, I would recommend researching it or find it on Cronometer.
Make your life easier with Keto box
In conclusion, I hope that you find these five tips helpful in your keto journey. Please know that you are making a good sound decision to improve your life in every aspect. If you feel as if you don’t have time to integrate keto into your life, there are companies out there to make your life a whole easier. I really like the Keto box because they are here to save you time and money. If you sign up with them, they will send you 10+ goodies every month to keep your weight loss journey on track. You can check it out here!
I am so glad you have found my blog and wish you the best of luck in your journey towards health! In order to acheive true wellness, you must integrate several different things into your life! Please visit my Start Here for tips on how to start this precious journey.
1Brietzke, Elisa, et al. “Ketogenic Diet as a Metabolic Therapy for Mood Disorders: Evidence and Developments.” Neuroscience and Biobehavioral Reviews, U.S. National Library of Medicine, Nov. 2018, www.ncbi.nlm.nih.gov/pubmed/30075165.
2-Mercola, J (n.d.). The Ketogenic Keys to optimal health. Retrieved from https://articles.mercola.com/sites/articles/archive/2017/07/06/mmt-online-course.aspx
3-MERCOLA, D. R. J. O. S. E. P. H. (2018). Fat For Fuel: a revolutionary diet to combat cancer, boost brain power, and increase your … energy. Place of publication not identified: HAY House UK LTD.
4-Eenfeldt, A., Eenfeldt, A., & Eenfeldt, A. (2020, January 2). Lose weight by achieving optimal ketosis. Retrieved from https://www.dietdoctor.com/lose-weight-by-achieving-optimal-ketosis
5-Mercola, J. (n.d.). The Ultimate Ketogenic Diet Beginner’s Guide. Retrieved January 28, 2020, from https://articles.mercola.com/ketogenic-diet.aspx