References
https://pubmed.ncbi.nlm.nih.gov/24577454/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6769955/
Timestamps ⏱
The Ketogenic diet is an extremely restrictive diet plan, and it can cause unpleasant side effects for some people. The most important thing to remember when beginning a ketogenic diet is to eat until you feel full. You can reduce the amount of protein and carbohydrates you eat by adding in additional salt and/or mineral supplements. You should also get a vitamin D blood test to determine if you are deficient in this vitamin and take appropriate supplements.
When starting a ketogenic diet, make sure to rotate between meats and vegetables. You may become hungry between meals, so reach for keto-friendly snacks to keep your blood sugar levels at a healthy level. While dining out, try to choose vegetables instead of high-carb side dishes. Many restaurants will offer meat-based dishes, and you should opt to replace those with vegetables if possible. While it can be difficult, remember that alcohol can knock you out of ketosis if you aren’t careful.
To increase your heart rate, it’s important to aim for around 50% of your calculated maximum. This can help you keep a higher heart rate for longer. Aim for between two and three hours of cardio exercise per week. Make sure to alternate cardio workouts with weight lifting exercises at least once a week. If your exercise is not getting the results you are looking for, you can try adding an extra 250 to 500 calories to your routine.
