According to the National Institute of health, the Ketogenic diet can drastically reduce blood pressure, blood sugar and improve heart diseases. There are lots of benefits attached to this diet.
A keto diet is a diet that contains a high amount of fat, a low amount of protein and a lower amount of carbohydrate. There have been various researches on how to improve sleep on the keto diet and a lot of answers have sprung forth from this researches.
You can take these steps: reduce the intake of sweets, cut back on the coffee intake, no alcohol, and start exercising.
Although the Keto diet has been known to help or aid sleep in the long run, the body might find it difficult to adjust to this new diet with the drastic drop of carbohydrates.
The body will need some time to adjust to the new pattern. Therefore, for the time being, there is a need to take some of the measures mentioned below:
Six (6) Step To Improve Sleep On Keto Diet
1. Reduction in the intake of sweets:
Sugar and sugary substances can give a rush that can make you hyperactive all night long. Things like cake, sweets, sweetened drinks or pastries should be avoided. If you feel the need for a snack, fruit would be a much better replacement. This aids digestion and makes the body function properly.
2. Less coffee, more water:
As little as a cup of coffee is, it can negatively affect your sleeping pattern. This is due to its caffeine content. You can gradually stay away from it by reducing the intake gradually until you are free of it.
Water, on the other hand, is very great if you want to able to sleep well when on a keto diet. Since water can never be enough, a lot of it will greatly improve your sleep pattern. Hydration is very important to the body. No matter what type of diet you are on, it is important that you take water constantly.
3. No alcohol:
As much as people assume that alcohol makes them relax, it has a big effect on your sleep pattern. You might tend to have irregular patterns of sleep due to the changes that alcohol can cause to the body.
4. Do exercises:
Looking for a way to burn fat, stay in great shape, get good and regular sleep – exercise more often. You can never go wrong with exercise. They help build and stretch the muscles. A good measure of exercise will give you a good night’s rest.
When on a keto diet, one of the more noticeable deficiencies is the lack of electrolytes. You have to look for a way to replace the lost electrolytes for the body. If there are no replacements, the side effects like hyperactivity and muscle cramps could be very severe and dangerous to the health.
6. Vitamins supplements:
The truth is that a diet change will affect your normal body regulations. Some basic vitamins which the body needs to function well might not be inadequate supply in the new diet. There is a need to replace these nutrients with what is available.
The essential vitamins are calcium, potassium, sodium, and magnesium. You can get these nutrients from certain foods. Because sodium is essential to help retain water in the body, Himalayan salt could provide the body with this essential vitamin.
Potassium is necessary for a regular heart rate and a blood pressure that is healthy. Vegetables, nuts, and avocados can, therefore, supply the body with this needed vitamin. While milk would have been a good source for calcium, it is too sugary for the body.
Other sources like vitamin D, almond milk, cheese, and fish are more preferred options. The immune system of the body needs magnesium to function well, most doctors recommend greens and nuts for a good supply. There are also good keto supplements that you can easily get out there.
How Does The Keto Diet Work?
An ideal keto diet should consist of about 75% fat, 20% protein, and 5% carbohydrates. While this may seem unhealthy, it has been proven to be suitable for the body. The way the diet works is easy.
When there is a very little amount of carbohydrate in a meal, the liver produces ketones which are gotten from fat. These ketones replace glucose and serve as fuel for the body.
It is especially useful for the brain. The body is, therefore, run on fat and there is a high increase in fat burning which in turn causes weight loss, more energy, and less craving for food.
What Are The Other Health Benefits Of Keto Diet?
Some very common diseases are not strange any longer due to how rampant they are. Some of them being cancer, diabetes, high blood pressure, and epilepsy. As a major tool for curing these diseases, doctors now recommend a Keto diet as a form of therapy to eradicate them.
And this has turned out to be quite successful. The diet can do so much good for the body due to its high level of fat. It lowers the blood sugar level, the blood pressure, the liver is also in a healthier condition due to insulin production.
The low cholesterol the diet provides is also very good for the heart. It is also widely recommended for weight loss.