Nutrition + Wellness Weight Loss 

How to Start a Keto Diet

How to Start a Keto Diet

So you are ready to adapt to a ketogenic diet to lose weight and improve your health.  You have come to the right place.  Making any great lifestyle or diet changes can be a challenge especially at first.  There are a lot of new learning procedures, and old habits to give up.  We have seen again and again with people that over time Keto becomes new and normal.

First,  let’s Determine what a keto diet is.  Simply put,  Keto is a high-low-to-moderate low-carb diet.  Protein diet by restricting carbohydrates radically in your diet,  enter and maintain the ketosis metabolism state where the body burns fat as an effective alternative fuel called ketones.  The Keto diet does not only help with weight loss.  Current research also indicates that it can improve health conditions such as type 2 diabetes and Alzheimer’s disease.

To start your keto trip on the right foot, we have the three Basic Tips

Eating the right foods

Eat the right amount of those foods

Prepare for Keto flu

Let’s start with the food.  Your goal on a consistent basis is to replace carbohydrate heavy foods with keto friendly foods.  This will help you eat fewer calories, and help you start jumping and maintaining the ketosis you will need.  Foods to consider are high-fat dairy meats, healthy oils, leafy vegetables and above ground vegetables like nuts, seeds, raspberry, avocado and keto certified sweeteners.  Completely avoid cereals, fruits, sugar, and starchy vegetables.  You have to be much more dependent on home-cooked food.

You should know how to do it on your own.  There are so many resources online, including shopping meal plans that lists budget details and recipes.  I will Teach you to avoid common pitfalls how to read nutrition facts and food Information.  Which Keto foods can be exchanged and replaced with better options.  You might be surprised how many things like bread, noodles, cookies, and ice cream can still be enjoyed if you just know how to make it keto friendly.

There is more to Keto than just eating the right foods.  This is the basis for Diet.  You must also learn how much to eat.  That brings us to our second point.  The Keto diet can help you restrict calories in a slow and steady way.  This leads to long-term weight loss, but it may be difficult to do if you are not carefully tracking what you eat.   One way to find out how much you should be eating on a keto diet is to track your progress and adjust every few weeks.  If you do not see the results you want you can also use an online keto calculator which we find to be the most accurate way for you to keep track of your macronutrients (or those macros that are carbohydrates, proteins and fats).

You need to be in a delicate balance to keep your body in ketosis.  The general rule we recommend eating is below 35 grams of carbohydrates per day and aimed at getting 70% of your calories from fat and 25% from protein.  Keto calculators can help you know exactly what you should be aiming for every day and will keep you on track to dive deep into macros.

Finally, when you start a ketogenic diet you should prepare for the keto flu.  When you first reduce carbohydrates,  your body will experience some changes as it adapts to your lifestyle.  One likely change is Keto flu. This is an umbrella term for flu-like symptoms you may encounter such fatigue or mental fog.  These symptoms usually last only for a short timej.  You will need to drink more water, get more potassium, sodium and magnesium, and eat more fat, especially MCTS.  Most importantly, check in with yourself from time to time to monitor the changes In your body composition and how you feel.

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