The keto diet has become a very popular topic in the fitness community. It has been found to aid in weight loss and reduce inflammation in the intestines. New research has shown positive effects on men and women who stick to a keto diet. If you are just starting out on the keto diet, you may be a little overwhelmed. Where should I start? How will I ever get my carbs low and my fats high? It can be a daunting task to sort through all of the information that is available to you. With that in mind, we’ve rounded up what we think is the best advice for keto beginners.
What is the Keto Diet?
First, a keto or ketogenic diet is designed so that your body is more likely to stay in a state of ketosis. It is a condition where your body is low on carbohydrates. When this occurs it starts to burn fat rather than the carbohydrates. The process creates ketones. The average person only stays in a ketogenic state during heavy exercise like CrossFit or during pregnancy.
A ketogenic diet promotes very low carbohydrate and fat intake. In turn, the body will use fat to produce energy. This diet has also been shown to reduce autoimmune diseases and endocrine diseases, and also to have cancer-fighting properties.
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It’s hard to do anything “cold turkey”. If you plan to completely clean your refrigerator and pantry and start a keto diet tomorrow, it can come in a big shock. I recommend that you start slowly and work your way into the keto lifestyle.
You may want to remove carbs from the meal every day for a week first, another meal the following week, and full keto the third week. Another tip is to choose a keto meal recipe and eat it every day for a week. I know it sounds boring, but it will help your body adjust and get you into a new routine. Going keto means you are cooking more for yourself from scratch. Your confidence in packaged food will decrease. This means that meals will take longer to prepare. Breakfast is a good meal.
Staying active is something I recommend with any diet or lifestyle. Many people think that embarking on a keto diet is difficult, but nothing could be further from the truth. If you are already active, you may notice a slight drop in your energy levels when you transition to the keto diet. Once your body has adjusted, you should be fine.
If you’re not already active, go for a walk. It can be an easy 10 minute walk around the block. Over time, increase the duration and intensity of your pace. You will not regret it.
Maintain your protein intake
A keto diet requires consuming enough protein to supply the liver with amino acids and create new glucose for the cells and organs like kidneys and red blood cells that cannot use ketones or fatty acids for fuel. If not enough protein is consumed it can lead to a loss of muscle mass, while excessive consumption can prevent ketosis.
Increase your water intake
Water is critical to supporting your metabolism and regular body functions, and low-carb diets like keto have a diuretic effect on the body. Failure to drink enough water, especially during the induction phase, can lead to constipation, dizziness and cravings. Make sure that not only are you drinking enough water but also getting all of the electrolytes by adding some broth to your diet or adding a little more salt to your food.
We know that sometimes this is easier said than done! High levels of the stress hormone cortisol can raise your blood sugar levels and affect your body’s ability to achieve ketosis. If your work or personal life is currently more stressful than usual, you may want to wait to start a keto diet. You can also help reduce stress by getting plenty of sleep, exercising regularly, and trying relaxation techniques like meditation or yoga.
Follow a guide
The keto diet can be challenging for anyone. If you are not particularly comfortable cooking or are worried about the time it will take, I recommend following a guide. There are plenty of guides and cookbooks to follow.
Remember, the keto diet requires you to get the job done. This also includes times in the kitchen.
Also Read: How to Lose Weight Naturally and Permanently
Increase healthy fats
Low carb keto diets replace your reduction in carbohydrates with an increase in fat, which is typically at least 60% of your daily calories. Because we’ve been told to avoid fat for so long, most people eat below fat when trying a keto diet. It’s important to choose healthy fats from high-quality plant and animal sources such as olive oil, avocado oil, and coconut oil, as well as cheese, eggs, nuts, and fish.
Increase the exercise
As with any diet, increasing your activity level can help you meet your weight loss goals. However, exercising regularly while on the keto diet can also help you reach ketosis faster than usual and transition into a low-carb, high-fat lifestyle. That’s because your body needs to remove glucose in order to achieve ketosis. The more you exercise, the faster your body uses up its glycogen stores before converting to fat for energy.
Only Eat When Hungry
A common question asked is whether you should eat when you are not hungry. Ketosis works as a natural appetite suppressant, so you may find that you don’t go hungry as often or as starved.
You don’t have to eat when you are not hungry! Just focus on meeting your protein goal when you get hungry and eat, but otherwise let your body signal when to eat.
Maintain your social life
Starting a keto diet doesn’t mean you have to have every meal at home. When dining out, make wise choices by checking the menu in advance, asking the restaurant for nutritional information, sticking to meat and vegetable options, and opting for a side salad instead of a starchy side like french fries.