Keto diet… 5 must know tips

Making a keto diet work for women might mean to take a little bit of a different approach to it then man do. Mostly cause our bodies, hormones are different.

Keep a wellness journal: 
And use it to document how you feel about the change you bringing on and into your life. It will allow you to track your food intake, your macros, your mood and energy levels and/or other changes that may occur throughout your new journey.
It will also help you to keep track and recognize patterns while you identify what does and does not work for you.

Take a long-term approach: 
You could start by transitioning into a low carb Paleo diet where you consume 150 net carbs daily. Then, reduce your daily intake by 25 net carbs at a time, while allowing 2-4 weeks for your body to adjust to the new carb level.
This long-term approach means it could take you 3-6 months to actually achieve ketosis. This does not mean you’re failing!!
It means you are gently ushering in a dramatic change to the fuel source for your body and to, in a way, allow your hormones to catch up and compensate for that.

 

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Be flexible with your Macros: 
Since your macros for your carb intake are not set in stone, adjust those along the way to fit your needs.
Even after you are in ketosis your carbs need or may need adjustment depending on hormones, activity level and/or your age. Keep that in mind.

As with everything, stay hydrated: 
Aim to drink half your body weight in ounces! so, if you, for example, weigh 150lbs  try to make it a goal to drink about 75 ounces of water throughout your day. Staying hydrated is key, my friends!! And if you cannot see water anymore, try green tea, herbal tea, sparkling water, coconut milk or, my favorite, bone broth!

Know the sign when the Keto diet might not work for you: 

  • Weight gain
  • low energy
  • insomnia
  • feeling cold all the time
  • disrupted menstrual cycle
  • severe PMS symptoms
  • mood disorders
  • increased joint pains
  • digestive issues

 

But, bottom line and as it goes for every diet you are on, approach it slowly, keep an eye out for anything that might not feel right, and if you are struggling or/and not feeling well there is always the option of seeking help from a qualified dietary professional who can help you achieve your goals with more precise facts and help for your nutritional needs.

 

Changes Life

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Silke C View All →

German gal living and loving life in WA State

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