Are you wondering how to start keto diet? Well, this guide is intended for anyone new to the ketogenic or low-carbohydrate diet. If you’re wondering how to get started, this guide will provide all the information you need to get started, including explaining an explanation of a low-carb diet.
The keto diet it might be beneficial for your health. As a beginner, you need to know how to read nutrition labels as well as the net carb count, how to track your food and when you can eat it and when you may avoid the diet.
How to Start a Keto Diet For Beginners
Firstly, it is good to note that preparation is essential because it will take you through a lifestyle transition, which you will find confusing and difficult. With this guide, you will get all the relevant information you need in one place so you can get started quickly.
Three Steps Towards Starting a Successful Keto Diet
Now that you know the ketogenic diet, let’s learn how to get started. Although there are many ways to use Keto, you should try majority of the results by following the steps below:
- Eating the right type of foods.
- Eating the foods indicated in the right amounts.
- Preparing for keto flu.
Eating The Right Type of Foods
Only by following this step alone can many people lose weight and significantly improve their health. By replacing carbohydrate-rich foods with keto-friendly foods, you’ll naturally eat fewer calories than before, which will lead to weight loss and improve many aspects of your health.
Let’s start step 1 with a basic keto menu:
The Keto Menu
Here is a brief overview of what you should and shouldn’t eat in the keto diet.
You should not eat the following:
- Cereals – wheat, rice, and corn
- Sugar – honey, maple syrup and aloe vera
- Fruits – apples, oranges, and bananas
- Meat – fish, lamb, beef, poultry
- Low-carb vegetables like turnip and spinach
- High-fat dairy products like high-fat cream, hard cheeses, and butter
- Nuts and seeds such as nuts and sunflower seeds
- Avocados, berries, and other berries that affect blood sugar
- Sweeteners such as erythritol, monk fruit
- Other fats – coconut oil, high-fat dressing, saturated fat, etc.
Eating The Right Amounts of These Foods
The most effective way to lose or gain weight is to eat the appropriate amount of calories. Since fat will be the main source of calories while following the keto diet, you will need to change your intake of fats depending on the results you are currently getting and the results you want to achieve.
The basic principles that you can use to help you know how much you should eat are:
- Eating fewer calories than necessary to maintain your weight will lead to weight loss.
- Eating more calories than necessary to maintain your weight will lead to weight gain.
- It is more correct to lose weight at the rate of 1 to 2 pounds per week.
While eating keto, it is important to eating the right amounts of each macronutrient.
Follow these three keto principles to help you:
Keeping less than 35 grams of carbohydrates a day will help you stay in your ketosis. By processing the daily amount of fat (the main source of calories), you may decrease or increase weight.
Eating the right amount of protein helps maintain muscle mass during weight loss. To help you find out how much of each macronutrient you need to eat, I recommend using these two tools:
- Our Keto calculator
- Calorie tracking app (Use our calorie tracking guide on keto to help you with that.)
By following steps 1 and 2, your chances of achieving the desired results will be greatly increased.
However, you will only see progress if you stick to the diet, which can be more difficult than you think. Even our strongest will can give way if we don’t notice Step 3: Prepare for the worst.
Getting Ready For Keto Flu
If you’ve never tried a keto diet before, you’re probably a carbohydrate burner. By following the keto, you will strip your body of the main source of fuel – and this sudden nutritional change will cause many changes throughout the body.
As a result of these changes, you may experience something called “keto flu”. Keto flu is essentially a comprehensive term to refer to flu-like symptoms that can occur when your body adapts to a significant reduction in carbohydrate consumption.
Fortunately, you can get around this flu – especially now that you you’re ready for it.
If, during the first few days of your keto diet, you experience fatigue, mental fog, and / or other symptoms of keto flu, try using these three strategies to help treat them immediately:
- Drink more water
- Increase the amount of sodium, potassium, and magnesium
- Eat more fat (especially TCM)
Benefits of Keto Diet
Keto diet or Ketogenic diet has a huge benefits like less sugar, lose weight, less hungry etc. Let’s talk about some more benefits of keto diet:
Lower your insulin
By eating carbohydrates our body produces insulin to transport the glucose to the different places in the body. So if a lot of insulin circulates in our body, it is not good for the body and brain. Also there are indications that the keto diet can help prevent high insulin levels of body. So that’s will good for health.
Body fat usually saturates better than carbohydrates. If you eat less and that is good for your weight. If you lose weight through the keto diet is also because you have less glucose in your blood. Your body stores excess glucose as fat. If you have less glucose in your body, this means your body has less fat storage.
Feel Less hungry
An additional advantage in losing weight is that you are much less hungry with a keto diet. Your body recognizes that it is hungry in some ways.
- The measures in your body whether glucose, fats or ketones are sufficiently present and passes this signal on to the brain.
- Your body has a mechanical response that communicates how full it is, literally. So this is about volume.
- The last factor is determined by the hunger hormone ghrelin and the peptide hormone Leptin. It’s indicate that the body is hungry.
More and constant energy
Because your body switches to fats as an energy source, it has continuous access to a large energy tank. Where your tank normally runs at the 2000 calories that you put in, it now suddenly has access to all fats in the body in addition to the fats in your diet.
In addition, when you consume a large portion of carbohydrates during a meal, your blood sugar level will rise, which can ultimately cause a significant sugar crash if your body is not able to deal with carbohydrates and glucose. So you will not quickly settle after a good meal.
Many people associate a diet high in fats with high cholesterol and an increased risk of cardiovascular disease. However, studies show that a well-formulated ketogenic diet can improve cholesterol and heart health! To understand this, we first need to know how this works exactly.
This article will help you if you’re looking to get how to start keto diet. However, you are advised to understand the basics of the keto diet right from the health benefits, reading nutrition labels, how to track your food, and when to take the keto diet and when you may avoid it.
The basic steps of starting a keto diet include eating the right type of foods, eating the foods indicated in the right amounts, and preparing for keto flu.