7 Tips on How to Start a Keto Diet for Beginners

7 Tips on How to Start a Keto Diet for Beginners

If you’re looking to lose weight, improve your health, or enhance your athletic performance, a keto diet may be a suitable option for you. A keto diet involves consuming low-carb, high-fat foods, forcing your body to enter a metabolic state known as ketosis. In this state, your body burns stored fat for energy instead of glucose. But, before you jump into a keto diet, it’s important to understand the basics. Here are seven tips to help you get started:

1. Do Your Research

Before starting a keto diet, research the basics of the diet and understand what is involved. Understand the different kinds of foods you will have to eliminate from your diet, what foods you should be consuming, and the effects of the diet on your body. It’s essential to assess whether this diet is suitable for your body type, activity level, and overall health.

2. Plan Your Meals

Planning is key to the success of starting a keto diet. Plan your meals ahead of time, the kind of food you will consume daily, and the quantity. Make sure to prepare and cook your meals in advance as this makes it easier to stick to your diet plan. You can also research keto-friendly restaurants or meal-prep delivery services to help you stay on track.

3. Invest in a Kitchen Scale or Measuring Cups

Measuring your food intake is important when starting a keto diet. Invest in a kitchen scale or measuring cups to help you keep track of your portions. This is important since the amount of carbs and protein you consume should be monitored and kept minimal and precise.

4. Track Your Macros

Since you’ll be consuming high-fat, low-carb foods, track your macros daily to avoid exceeding the recommended amount. The typical keto diet recommends 75% – 80% of calories from fat, 5% – 10% of calories from carbohydrates, and 10% – 20% of calories from protein. Tracking your macronutrients will help you stay on track and monitor your progress.

5. Stay Hydrated

Staying hydrated is critical when starting a keto diet. Drinking enough water will help flush out toxins, aid digestion, and boost your body’s metabolism. Also, as you begin to burn more fat on a keto diet, it’s essential to replace the glucose lost through water and electrolytes, such as sodium, magnesium, and potassium.

6. Be Prepared for the Keto Flu

When you switch to a low-carb diet, your body will experience a transitional phase called the keto flu. During this phase, people may experience headaches, fatigue, brain fog, and dizziness. However, these symptoms should reduce after the first week. To help ease the symptoms, ensure adequate hydration, replace electrolytes, and eat plenty of vegetables high in fiber.

7. Monitor Your Body’s Response

Everyone’s body responds differently to a keto diet. The key is to monitor how your body responds and adapt accordingly. You may find the need to modify your diet to better suit your body and lifestyle. Also, regularly assess your progress to ensure you’re meeting your goals and adjust accordingly.

Conclusion

Starting a keto diet requires commitment and dedication. To increase your chances of success, it’s crucial to research, plan, measure your food intake, and track your macronutrients. Staying hydrated, being prepared for the keto flu, and monitoring your body’s response are essential for achieving your desired goals. By following these seven tips, you’ll be on your way to a healthy and sustainable keto diet.

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