How to start ketogenic diet

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start keto diet

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So you’re ready to adapt to a ketogenic diet,  to lose weight, and improve your health.
Then you’ve come to the right place.
Changing your diet or lifestyle can be difficult at first, especially if you are just starting out.
There are a lot of new routines to learn and old habits to unlearn, but we’ve seen over and over again,

that over time, keto becomes the new normal and the dramatic results are so worth it.
Now let’s look at how to get started with a ketogenic diet.
The following are three steps to keto success. But first, let’s define what a keto diet is.
To simply put it is a high fat, low carb, low to moderate protein diet.
By drastically restricting carbohydrates in your diet the body will enter and sustain ketosis, a metabolic state where the body burns a highly efficient alternative fuel called ketones.
The keto diet is not only effective for weight loss, but it may also help to improve health conditions such as heart disease, type 2 diabetes, and Alzheimer’s disease, according to current research.  Following are our top three tips to help you start your keto journey on the right foot:

Consume the right foods
Consume the right amount of those foods
Be prepared for keto flu

# First, let’s talk about keto-friendly foods.

On a consistent basis, you should replace carb-heavy foods with keto-friendly foods.
Your calorie consumption will drop and you will be able to jump-start and sustain ketosis.
You will need to focus on meat, high-fat dairy, and healthy oils, leafy green and above-ground vegetables, nuts and seeds, avocado, berries, and keto approved sweeteners.
You must avoid grains, sugar, fruit, and starchy vegetables. You can get a complete keto diet plan prepared for you. Also, check our videos and blog posts where you will find plenty more information on what to eat and what not to eat. During keto, you’ll be eating a lot more home-cooked food than packaged, processed, or prepared foods.
It’s important to note that you don’t have to figure out how to do this on your own. Online, there are many resources: meal plans shopping lists, budget breakdowns, and recipes.
You will learn how to avoid common mistakes, how to read food labels and nutritional information, as well as which keto foods can be substituted for foods that are off limits.
You might be surprised how many things like bread, pasta, cookies, and ice cream you can still enjoy if you just learn how to make them keto friendly.
The foundation of a healthy diet goes beyond just eating the right foods. You should also learn how much to eat.

#We now come to our second point.

Keto diets can help you reduce your calorie intake in a gradual and steady manner. This leads to long-term weight loss, but it’s difficult to do if you don’t carefully track your food intake. You can figure out how much you should be eating on a keto diet by checking on your progress every few weeks and making adjustments as necessary.
You can also use the keto calculator if you’re not seeing the results you want. We find this method to be more precise.
You’ll also need to track your macronutrients or macros. Those are fats, carbs, and protein, which need to be kept in balance in order to keep your body in ketosis. In general, we recommend eating fewer than 35 grams of carbs per day and getting 70% of your calories from fat and 25% from protein. Keto calculator will help you determine what to aim for each day and keep you on track.

 

 #Thirdly prepare for keto flu.

Lastly, when you embark on a ketogenic diet, you should prepare for the keto flu. When you first cut back on carbohydrates, your body will experience some changes as it adjusts to your new lifestyle. There is a possibility of keto flu. An umbrella term for the flu-like symptoms you may encounter, like fatigue or mental fogginess. These symptoms usually last for a short period of time, but it is best to be prepared.
Drink more water, eat more fat, and increase your sodium, potassium, and magnesium intake. Most importantly check in with yourself to monitor the changes in your body composition and how you feel. To be sure that a ketogenic diet is the best choice for you.

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