It’s no secret that the ketogenic diet for weight loss is one of the most effective fat burning methods out there. It works by shifting the body into a state of ketosis, which occurs within a week after an individual has dramatically reduced (or completely eliminated) carbohydrates from their diet. By reducing carbohydrates, the body no longer burns these carbs as an energy source. Instead, the liver begins producing ketones which signals to the body to begin burning existing fat stores. This creates an environment for accelerated fat loss that can be seen within mere days or weeks. It’s no wonder that the keto diet is used regularly as a treatment for obesity and has also been linked to the improvement of many common health conditions such as prediabetes, inflammatory diseases, epilepsy, metabolic syndrome, and more
Indeed, the keto diet can be the quick weight loss solution you’re looking for. But if you’re a beginner, chances are that following a keto diet for the first time will be easier than it looks. Not only can there be a host of keto diet side effects aka the keto flu that can get you down in the first few days of ketosis, such as abnormal fatigue, low energy, weakness, poor sleep, and irritability for instance. It’s also a serious problem that easily accessible and affordable carb-laden foods are everywhere, making those pesky saboteurs called carb cravings likely to set your weight loss progress back and worst case scenario, throw you off track completely. If you want to make your success on keto is a sure thing, our weight loss experts here Diet Doc recommend these 6 strategies to help you fight off those pesky carb cravings and lose inches.
- Plan your meals. Planning your meals ahead of time while on keto can go a long way in ensuring that you don’t resort to spontaneous snacking. Starting keto can leave you feeling very hungry within those first few weeks, and there are few things worse than finding yourself famished in the middle of your day and deciding to hit to a vending machine or fast food restaurant because you neglected to plan. New keto dieters should not be skipping out on any calories, rather you should create a meal plan with plenty of colorful vegetables and high-fiber foods such as nuts and seeds to keep you full and satisfied throughout the day. Be sure to keep healthy snacks nearby and know ahead of time exactly what you will be eating for breakfast, lunch and dinner.
- Opt for high-protein. It’ll be very important to up your protein intake a bit to eliminate those carb cravings on keto. Ensuring that you have enough protein will help you feeling full and less prone to cravings. Protein will be crucial when it comes to preserving lean muscle mass as you reduce carbs. The more muscle mass you have, the easier it will be to lose weight. So if you’re engaged in exercise while on keto, keeping your protein levels up can keep your muscle density intact and your energy levels up. Eating more protein will also increase fat burning since protein requires more calories to digest. Of course, you’ll want to opt for healthy protein sources like fatty salmon, and organic meats. Protein can also be derived from lentils, quinoa, nuts, and other non-meat sources. Just keep in mind that animal products tend to be complete protein sources containing amino acids that are also necessary for muscle building.
- Get your electrolytes. Diet Doc’s medical director notes how important it will be to get your electrolytes in. Maintaining your magnesium, potassium, and calcium balance will help you fight off feelings of low energy, carb cravings, potential heart palpitations, anxiety, leg cramps, muscle spasms, and general malaise that can occur while your body switches to ketosis. During this time, your body will also be losing lots of excess fluids, so it will be important to restore your body’s electrolytes but try not to consume high-sugar options like sports drinks in order to get them. You can take a supplement, incorporate a bit of fruit (coconut water) into your diet, eat high potassium foods such as avocados, snack on nuts and seeds for their high magnesium content, or grab some unsweetened dairy to up your calcium levels. Getting enough electrolytes will help you minimize unpleasant carb reduction symptoms and lower your likelihood of binging on carbs to feel better.
- Get plenty of healthy fats like MCT oil. Since your body will be converting to a fat burning machine thanks to those ketones produced by your liver, eating healthy fats will help you train your body to derive its energy 100% from fat sources. MCT oil is a medium chain triglyceride oil found in coconut oil that has been shown to bring about ketosis faster, which can minimize symptoms like carb cravings and low-energy. Adding more fats in the form of Omega-3s, monounsaturated fats like olive oil and avocado oil will help you feel more full throughout your day and can improve the instances of brain fog that are often associated with the initial days of ketogenic dieting.
- Try appetite suppressants. Like we mentioned earlier, shifting to ketosis is likely to make you feel very hungry at first. Carbs are a major staple in the American diet making them very difficult to avoid if you’re accustomed to having them daily. An appetite suppressant can make a major difference during this shift to break habits and prevent cravings. Diet Doc’s Appetite Zap, which is formulated to deal directly with carb and sugar cravings, can increase feelings of wellbeing, improved mood, and greater self control.
- Get a medically-supervised keto diet plan. If you’ve attempted a low-carb diet plan before, or you’ve had trouble keeping your weight under control in the long-term, you might need help from certified weight loss experts to help you stick with keto and finally see results. Not only can Diet Doc provide you with your very own 24/7 on demand nutritionist to help you plan meals, grocery shop, and find the correct nutritional balance for your needs, they can also prescribe powerful exclusive prescriptions to help with all aspects of your progress like controlling emotional eating habits, improving vitality and energy, and strong craving control medications to keep feelings of hunger at bay.