The Keto Diet: 10 Healthy Eating Chapters - стр. 3
The keto diet is also diuretic and can cause dehydration. With extra urination, you will deplete both the water in your body and your electrolytes faster. Your T3 (thyroid hormone) will decrease slightly and your cortisol levels will increase. Although keto flu affects everyone differently, you may feel some of these symptoms, but you can do something to reduce the symptoms or stop them completely.
Simply increase your water intake (or drink other keto-friendly drinks) and increase your electrolytes. You can use electrolyte supplements or take multivitamins that include potassium and magnesium. Also, add salt to your food or water to help.
4. Stop mindlessly snacking
Snacking not only increases the number of calories you consume per day, but it also causes insulin spikes every time you eat small meals. It's really best to eliminate all snacks when you're on the keto diet to see the best results. Keeping snacking to a minimum will allow your body to use fat stores as energy and allow you to succeed.
Last but not least, just do it. Reading, researching and planning is fantastic, but at the end of the day you just need to jump in and make sure you get started. Good luck!
Week 1 of the keto diet meal plan
Our main goal here is to stay fairly simple at first. At first glance, simplicity is key for those just starting out on a low-carb diet. You don't want it to be a difficult transition (in terms of cuisine) because at first it will be hard to just get rid of your cravings. You don't want to spend too much time cooking and diligently preparing meals.
Leftovers will be another thing you take into consideration. Not only will it be easier for you, but why bother cooking the same meal more than once? Breakfast is something that is usually made from leftovers when you don't have to worry about it in the morning. Take the food out of the refrigerator, cooked for yourself, and walk out the door. It doesn't get much easier, does it?
Breakfast.
For breakfast, you want to make something pretty quick and tasty, and of course, leftovers. It's better to start the first day on the weekend. That way, you can make something that will last you all week (or so). The first week is all about simplicity with flavor. No one wants to make breakfast before work, and you don't have to! Focus on making flavorful breakfasts that you can make as a last resort or save for the week.
There are plenty of low-carb options so you can get an idea of the overall week on the ketogenic diet. If you want to add more variety, feel free to browse our breakfast recipes for more ideas. You can substitute any of the breakfasts in the plan with recipes for similar meals.
Lunch.
You can basically rely on salads you can make the night before, if necessary. You can divide the salad and dressing into components separately and take them with you in the morning beforehand.
Salads will be mostly protein with leafy greens. This helps with micronutrient intake and is extremely helpful with fat intake while keeping carbs low. You can also add spices and seasonings to the salad to your liking. Just be careful with onions and garlic powder, but most other spices are low in carbs in small amounts.
Dinner.
Dinner will mostly be casseroles with cooked vegetables, so no side dishes are needed. Casseroles are great for a low-carb ketogenic diet because you have so many leftovers. It's not uncommon to see recipes that take quite a bit of time to make, so when you can save some time by eating leftovers, it makes a huge difference. Just put them in the refrigerator, reheat them as needed, and you'll have a quick dinner.