Pretty much all of the low-carb diets are not well defined. They typically encourage getting less than 40% of calories from carbohydrates and some of them restrict carbs to the point to cause ketosis.
A popular belief among people that try to lose weight is that with reducing the carb intake you can avoid weight gain from the calories in other macronutrients. However every weight loss from low-carb diets comes from a reduced overall intake of calories.
A keto diet is pretty simple, and most people see results fairly quickly.
But there are a few things to remember that can help make sure you get the most out of your keto diet. (These tips will also help you avoid ‘keto flu’ – the lack of energy that some people experience in the first 3-5 days of a keto diet.)
1.Drink Plenty of Water
When you eat fewer carbs, your body retains less water. That’s normal, but if you’re not drinking enough, you can get dehydrated. Also, water will help you feel less hungry and more energetic.
2.Get Plenty of Sodium
This might sound counter to what you’ve been told before, but your body really needs sodium. It’s one of the ways that your cells transport nutrients in and out of cells. And when you stop eating processed grains and sugar, you often get much less sodium. So when you go keto, just be sure that you’re eating salt or sodium-rich foods. If not, you will often experience fatigue.
Normally, this probably isn’t a problem for you. But when you go on a keto diet, it’s actually easy to start under-eating. So every few days, just check in that you’ve been eating enough food.
4.Eat Enough Fat
Remember, most of your calories (70-85%) should be from fat. So don’t skimp on the fat. If you’re feeling hungry or like you need to snack, then eating more fat at meals will normally solve that problem. In general, choose the fattier cuts of meat.