The ketogenic (keto) diet is a high-fat, low-carbohydrate eating plan that has gained popularity for its health benefits, including weight loss, improved blood sugar control, and increased energy levels. If you’re considering starting a keto diet plan Dubai, here are some essential steps to help you get started:
Understand the basics
Before diving into the keto diet, it’s crucial to understand the basic principles behind it. The keto diet involves drastically reducing your carbohydrate intake and replacing it with healthy fats and moderate amounts of protein. This shift in macronutrient ratios induces a metabolic state called ketosis, where your body burns fat for fuel instead of carbohydrates.
Plan your meals
Start by planning your meals to ensure that you’re consuming the right balance of macronutrients while following the keto diet. Focus on incorporating high-fat foods such as avocados, nuts, seeds, olive oil, butter, and fatty cuts of meat. Include moderate amounts of protein from sources like poultry, fish, eggs, and tofu. Limit your intake of carbohydrates, opting for non-starchy vegetables and small portions of low-carb fruits.
Stock up on keto-friendly foods
Stock your kitchen with keto-friendly foods to make meal preparation easier and more convenient. Fill your pantry with staples such as coconut oil, almond flour, coconut flour, nut butters, and sugar-free condiments. Keep your refrigerator stocked with fresh vegetables, leafy greens, cheese, eggs, and high-quality protein sources. Having these ingredients on hand will make it easier to stick to your keto diet plan.
Monitor your carbohydrate intake
To achieve and maintain ketosis, it’s essential to monitor your carbohydrate intake closely. Aim to consume fewer than 50 grams of net carbs per day, with some individuals aiming for even lower levels, around 20-30 grams. Net carbs are calculated by subtracting the fiber content from the total carbohydrates in a food item. Pay attention to food labels and track your carb intake using a food diary or mobile app.
Stay hydrated and replaces electrolytes
As your body transitions into ketosis, you may experience increased urination, which can lead to dehydration and electrolyte imbalances. Stay hydrated by drinking plenty of water throughout the day, and considers adding electrolyte-rich beverages such as bone broth or electrolyte supplements to your diet. This will help prevent keto flu symptoms such as fatigue, headaches, and muscle cramps.