The purpose of a keto diet is to induce a metabolic state known as ketosis. Ketosis occurs when your body uses fat for energy rather than glucose (sugars) from carbs. The diet emphasizes healthy fats, proteins, and low-carb and low-sugar food. Allowing your body to enter ketosis can help you lose weight while increasing mental clarity and decreasing inflammation.
Tips to Consider When Beginning a Keto Diet
1. Learn How to Read a Nutrition Label
When you read a nutrition label, you can calculate portion sizes and review food ingredients. Be sure to read the label carefully so you don’t overeat or consume foods you shouldn’t.
Choose meals that are high in total fat but low in trans fat. Look for low-carbohydrate foods. The keto diet limits carbohydrate intake to 20-40g per day.
The keto flu is commonplace, especially for those who aren’t fat-adapted. Sodium consumption is crucial and can diminish the keto flu.
2. Learn What to Eat and What Not to Eat
There are dos and don’ts when it comes to keto foods. When carbohydrates only account for 5% of your daily intake, your body enters ketosis more quickly.
Ketogenic.com provides an excellent resource for finding foods based on categories and even popular food chains. Using the handy tools at Ketogenic.com, you can see nutritional information and determine the right foods for your keto diet.
Foods To Eat
- Fats & Oils
- Nuts and Seeds
Foods To Avoid
- Trans Fats
- Low-fat foods
3. Learn the Three Macronutrients
To maintain bodily functions and structure, you need macronutrients — the nutritional components of food. Macronutrients are divided into three groups: fat, protein, and carbohydrates.
- Proteins – Protein is responsible for tissue structure, including cell membranes, organs, muscle, hair, skin, nails, bones, tendons, ligaments, and blood plasma.
- Fats – Fat is essential and plays numerous roles in your body, including reserving energy, insulating and protecting organs, and absorbing and delivering fat-soluble vitamins.
- Carbohydrates – During movement and exercise, carbohydrates provide energy to your muscles and your central nervous system.
4. Start Slow
It’s never a good idea to jump into a diet and change everything you eat at once. Such drastic change shocks your system and could set you up for failure. It’s best to start slow and make small changes to your diet over time.
First, eliminate non-keto foods from your diet and increase your fat intake. Choose foods and flavors you enjoy and keep a diary of what exactly you’re eating that day and how you feel physically and mentally. Looking back at your diary, you might notice patterns and correlations that highlight the most optimal keto food choices for you.
5. Limit Carbs & Sugars
Too many carbs or sugar in the keto diet can stop your body from reaching ketosis. Carbohydrates and sugars are smuggled in here, there, and everywhere. Learn to read labels and reduce your sugar and carb consumption as much as possible.
6. Prepare for the Keto Flu
The keto flu is a set of symptoms that could emerge two to seven days after beginning a ketogenic diet. Symptoms include headache, fuzzy thinking, weariness, irritability, nausea, difficulty sleeping, and constipation.
By staying hydrated and eating smaller meals more frequently, you might be able to curb the symptoms or avoid the keto flu altogether.
7. Focus on Getting Good Sleep
It’s easier said than done, but you need to allocate enough time at night for a restful sleep.
Experts say, “Lack of sleep can increase the craving for sugary stuff and the stress levels, which can affect the production of the ketones in the body. High cortisol can lead to unwanted fat gain, thus reversing the benefits of the Ketogenic diet.”
Getting at least six solid hours of sleep at night is one way to achieve the best results on keto.
8. Stay Hydrated
The water in your body typically decreases in the first few days of following a ketogenic diet. Drinking eight glasses of water a day is essential to avoid dehydration and symptoms of the keto flu.
9. Take a Multivitamin
Always aim for a well-formulated, nutrient-dense ketogenic diet. Even so, when you eliminate foods from your diet, you might lack some vitamins and minerals. Taking a multivitamin based on gender and age could fill those gaps.
10. Talk to Your Doctor
Before beginning any new diet or fitness routine, consult your primary care physician about the risks involved and if this diet is right for you. A qualified medical practitioner should assist you in determining the risks and benefits and give you necessary information to guide you on your weight loss journey.
Before you dive in, spend time researching and find out what worked well for other users and what didn’t. Stay motivated and accelerate your success with a supportive local club or online network, such as the community here at Ketogenic.com. Join the keto club and check out the available resources from keto doctor and restaurant finders to the meal planner and keto calculator.