As usual, there are a plethora of diets to try at the start of each new year. And for some, finding the right one can be difficult. Express.co.uk spoke to Hannah Sutter, Keto expert and founder of www.naturalketosis.com who explained what the Keto diet was, his top tips for anyone looking to lose a little weight by changing their diet.
What is the Keto Diet?
Hannah explained: “The Keto, or ketogenic, diet is a very low-carb diet.
“Reducing carbs to less than 50g per day puts your body into a metabolic state called ketosis where it burns fat for energy instead of carbs and sugar.
“Unlike a calorie-controlled diet, it’s important that once you get into ketosis, you stay keto for at least a week to see and feel benefits.”
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1. Be prepared
Hannah advised, “Start by making sure you get rid of any temptations, and then stock your pantry, fridge, and freezer with Keto-friendly foods.”
2. The side effects will pass
The expert said: “Some people experience some initial side effects when going into ketosis, also known as the ‘keto flu’, this is completely normal when making a big change to your diet as your body needs time to adjust.
“Symptoms vary from person to person and may include a headache or a feeling of lethargy, but they will pass.
“Most people will start to feel the positive benefits of Keto, including feeling more energetic, reducing hunger, and improving sleep quality, within three to four days.”
3. Choose a source of information
Hannah explained: “The internet is awash with information and a lot of it is contradictory.
“Overtime keto has been developed in different versions designed to treat different health problems.
“So choose the ketogenic diet that suits your needs and stick to it and follow a set of guidelines to get the best results.
“Over time, your knowledge and confidence will grow in helping you build the perfect plan for you.”
4. Listen to your body
“As mentioned above, not all Keto diets are created equal and they are certainly not one size fits all,” he added.
“What works for one person may not be quite right for another.
“Listen to your body and work with what it tells you. If you feel hungry or feel low on energy, eat a Keto-friendly snack.
“If you still feel full from breakfast, skip the elevens and wait until lunch.
“If you have been more active, you may need more water and a small snack.
“Your body will tell you what it needs,” Hannah commented.
5. Don’t let yourself go hungry
“When we go too long without eating, our blood sugar levels can drop and make us feel really hungry, or worse, hungry,” he said.
“Make sure you eat regularly throughout the day and listen to what your body needs.
“This may lead us to seek out carbohydrate-rich convenience foods to boost our mood and banish hunger.”
6. Stay hydrated
Hannah revealed: “While it sounds like a cliché, we often confuse thirst with hunger, so try to make sure you stay well hydrated throughout the day by drinking about two liters of water.
“If you have a craving or hunger pang, take a few sips of water, as this may be all you need.”
7. Avoid sweeteners
“When moving to Keto, a common mistake people make is to simply replace all sugar with sweeteners,” he stated.
“In reality, replacing one sweet food with another doesn’t help you break the sweetness addiction or allow your body to get over it.
“Continuing to use sweeteners in your diet will affect your levels of hunger and cravings.”
8. Don’t be afraid of fat
Hannah revealed, “While we don’t recommend drinking bottles of olive oil or nibbling on more cheese than a mouse, fat will become your body’s source of energy when on a Keto diet.
“Having a higher amount of fat in your diet will help you feel fuller longer after meals.
“Also, with the elimination of sugar in your diet, the fat provides the flavor.”
9. Always check the label
The expert said: “Some foods claim to be ketogenic, low sugar or no added sugar, but in reality the overall composition of the product is still not Keto friendly.
“Never trust claims, always make sure you read the label and understand what is in your food.
“Look at the total amount of carbs per serving of product to make sure it’s low enough to keep you in ketosis.
“Remember to also look for other names for sugar like dextrose or sucrose and of course look for sweeteners.
10. Make Sure You Get Enough Sodium
“A combination of eating less processed foods along with a Keto diet can lower the body’s sodium level and throw electrolytes out of balance,” Hannah added.
“Sodium plays an important role in regulating our internal water balance.
“Too little sodium can mean the body isn’t absorbing water as well as it should, causing problems like brain fog, fatigue, muscle cramps, and stomach issues, as well as making the early side effects of the ‘keto flu’ more intense.
“Keep everything in balance by adding a pinch of good quality salt like rock salt or Himalayan sea salt to your meals.”
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