Tips for Trying a Low-Carb or Keto Diet
Staying on track with a new diet can be challenging. Here are some tips that may help you adhere to a low-carb or keto diet.
1. Have a plan in place. "Our world of on-the-go and convenience foods offers a plethora of high carb options but isn’t always supportive of either of these diets," said Nisevich Bede. She recommends setting time aside for meal planning and prepping to ensure your plate stays within the recommended macros.
2. Be patient. It takes three to five weeks to transition to the ketogenic state, she explained, and you probably won't feel great during this time. Give your body time to adjust, understanding that this new approach to eating will be difficult. Once you get used to the lower intake of carbs, your appetite will decrease.
3. Track your food. For at least the first two weeks of a new diet, use an app to track your food and macronutrient intake. "To do it right, you have to pay attention to what and how much goes into your body," said Nisevich Bede.
4. Consider a supplement. With a low-carb or keto eating plan, you might miss out on fiber and certain micronutrients. Talk to your healthcare provider about adding a fiber supplement and multivitamin to your daily routine.
5. Choose the right foods. "Prioritize nutrient-dense leafy greens, high quality proteins, and sufficient electrolytes and fluids. Eat more unsaturated sources of fat from plants, nuts, and seeds and less saturated fat from animal sources when possible. " Even with its emphasis on fats, she said the keto diet still promotes significant fat loss.
6. Include convenient options. When it comes to foods that are naturally low in carbs, the options are a bit slim. To stick to your macros, include packaged options like ZonePerfect Keto® shakes which are designed to support your keto goals with the right macros. For a high protein option, consider grabbing a ZonePerfect Carb Wise® protein shake, with 30 grams of protein and 4 grams of carbs.
If followed correctly, both low-carb and keto diets can move you towards your health and wellness goals. However, understanding the distinctions between the two is essential to choose the right plan for your nutrition needs.