Whether one is following a ketogenic diet for weight loss or as a lifestyle, following these simple Keto secrets that work, much more effective say experts.
“Water intake is important in any diet”, said Doctor Jenkins from the Health and wellness center in Bulgaria. In a ketogenic diet, the water intake is recommended at higher quantities to “prevent lethargy and to facilitate digestion” these experts maintained.
In general, the minimum amount of water taken daily in liters can be calculated by dividing a person’s weight in kilos by the number 30.
This means a person weighing 75 kilos should take about 2.5 liters minimum. It is encouraged that “this amount should be doubled if possible” said Doctor Jenkins, making the range for the 75-kilo person to be between 2.5-5 Litres.
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Regular exercise
Exercise is great for lowering cortisol levels and maintaining muscle tone.
“Short intervals of high-intensity training” lasting 10 to 20 minutes are best, according to fitness experts. Stretching and breathing exercises also work.
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Intermittent Fasting
This is the controlled eating restricted to certain time frames. There are two phases to this approach. During the building phase, all eating is done during an 8 hour period. During the cleansing phase which is the time between the last meal and the first, only fluid intake is suggested, and this period covers a 16 hour period.
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Add the daily salt intake
Doctor Jenkins went on to say that: “Pink Himalayan salt is the best type of salt for a ketogenic diet”. It contains 84 essential minerals, 15% trace elements and magnesium which apparently 80% of the population is deficient in. it also regulates blood sugar and helps in pH balance,
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Do not eat too much protein
One can easily make the mistake of having too much protein in their diet, not knowing that protein in large amounts counteracts the ketogenic diet and prevents fat burning. On average, proteins should constitute about 20% of total calorie intake.
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Portion control
Eating the right amount of foods is as important as eating the right type of foods. The daily calorie intake should be monitored. The total should be divided by the daily meals. Gravity Transformation Macro Scale is a tool that can help one calculate their daily portions.
