Keto

Beginners Guide to Keto Diet

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keto-diet-guideCongrats on the first step of the keto diet! If you’ve made it this far keep reading to find out how to get started on the keto diet with information about it, benefits, side effects and beginners tips.

What is Keto?

The Ketogenic diet is a high fat, low carb diet consisting of 75% fat, 20% protein, and 5% carbs. When following Keto and eating less carbs your body produces molecules called ketones. By doing this, your body runs on glucose which then burns off fat giving you more energy and less hunger putting you in a ketosis stage. 

What is Ketosis?

Ketosis is a natural metabolic state when your body does not have enough carbs and burns off  fat instead. When your body is in ketosis, you’re a fat burning machine which is great for weight loss. The quickest way to get into ketosis is by fasting and eating less than 20 grams of carbs a day.

Benefits of Keto

Weightloss
Lower Blood Sugar Levels
Improves Energy
Decreased Appetite
Increased Memory
Decreased Inflammation
Better Sleep
Improves Digestion
May Defend off Some Cancers
Improves Cholestrol

Side Effects of Keto

Keto Flu
Constipation
Fatigue
Dizziness
Nausea
Brain Fog
Vitamin Deficiency
Muscle Loss

cooking-salmon

Beginners Guide to Keto Diet

Figure Out Your Macros
Before you begin the ketogenic diet make sure to find out what your macros are. You can use this free macro calculator to determine what you range should be. By knowing what your macros are will help you get into ketosis and lose weight. This is a very important step and should not be skip or you may not see results.

Read All About the Keto Diet
There are plenty of resources online and in books about Keto. Read as much as you can about the diet so you fully understand everything about it from side effects, commitment, benefits, etc. It’s also good to check with your doctor to make sure you are all good to follow the ketogenic diet.

Read Labels
I cannot stress this enough but make sure to read all labels on foods. There are so many things that you may think are keto friendly but have hidden ingredients.There are 56 different names for sugar that can kick you out of ketosis and put a stop to weight loss.

Track Macros
This is the easiest way to stay on track and there are plenty of free apps to help you do so such as My Fitness Pal or Carb Manager.

Cook at Home
I highly suggest cooking all meals at home because you never know what a restaurant uses to cook the food such as oils, seasonings, etc. There are plenty of recipes to find online so you don’t get bored from snacks, breakfast, lunch, dinner and even dessert.

Meal Plan
This is very helpful to do because you will know what you’re having for each meal and will save you from reaching in the fridge and grabbing something you shouldn’t. Plus, this will help you plan out your grocery list and get only what you need for the week. Need a printable shopping list, print this free one.

Start Simple
Start with simple foods so you don’t get overwhelmed with food options. Once you get the hang of it you can change up your meal plan. I suggest foods such as eggs, fish, berries, greens, chicken, hamburger, bacon, and steak.

Get Support
Some people may be against Find a group of friends, family members or a group online that follows or supports the keto diet. Some people are against it and that is not a good support you need to get through this. There are plenty of Facebook groups that can answer questions you have, share recipes and give tips.

Be Patient
Weightl oss is not something that happens overnight. It can take 2-5 days just to get into ketosis and sometimes it comes off slower than it does for others. Be patient and don’t get discouraged while waiting. It will come off at some point and you may lose inches before pounds.

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