Wondering what fits into a keto diet — and what doesn’t? “It’s so important to know what foods you’ll be eating before you start, and how to incorporate more fats into your diet,” says Kristen Mancinelli, RD, author of The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss, who is based in New York City. We asked her for some guidelines.
That’s not to say everyone starting out on a keto diet ends up wholly incapacitated for days. “You might find that you fatigue more quickly or that exercise seems harder than normal,” says Seattle-based nutritionist and Academy of Nutrition and Dietetics spokesperson Ginger Hultin, MS, RDN. Your body might also have an easier time transitioning (read: fewer symptoms) if you were already eating a relatively low-carb diet, Mancinelli explains.
Have an electronics curfew: According to Harvard University, the blue light from tablets, laptops, and smartphones can seriously interfere with your circadian rhythm, and make it difficult for you to fall asleep (6). Having an electronics curfew (ideally at least two hours before you go to bed) is an excellent way to improve your sleep quality. Why not replace the nightly Instagram, Facebook, and email-checking time with a bedtime ritual that helps you relax and unwind?
On a ketogenic diet, your entire body switches its fuel supply to run mostly on fat, burning fat 24-7. When insulin levels become very low, fat burning can increase dramatically. It becomes easier to access your fat stores to burn them off. This is great if you’re trying to lose weight, but there can also be other, less obvious benefits, such as less hunger and a steady supply of energy (without the sugar peaks and valleys we can get from high carb meals). This may help keep you alert and focused.