Getting into the state of ketosis is very challenging. When the body converts fat instead of glucose from carbohydrates, one is required to follow a strict plan that involves discipline and commitment. Below are 7 best keto diet tips that will make the keto diet journey more bearable for beginners.
The first week of following the ketogenic diet is the most challenging phase of the program. This is the time when your body adapts to ketosis. Which only happens if you strictly follow the guidelines on the types of food you can and can’t eat and the best time for you to eat. Doing an informative research is essential in maintaining a ketogenic diet plan, according to Perfect Keto.
Also Read: What To Eat On A Keto Diet
You must first earn a deep understanding of how the ketogenic diet differs from other diet plans today. The first thing you need to know is how you get your body to enter ketosis. This is when your source of energy is converted from the usual glucose from carbohydrates to fat. To achieve this, you must limit your carbohydrate intake to as low as 20 grams per day. At the same time, increase healthy, fatty food consumption.
Make sure that you calculate the nutrient content of the foods you are eating, Healthy fats should comprise 70 to 80 percent of the diet. You can source them from healthy options such as coconut and MCT oil, olive oil and grass-fed ghee. You also need to eat at least 20 to 25 percent of protein from pastured, organic meat, eggs and fresh fish. Lastly, your carbohydrate intake should only be 10 percent and should comprise only low-carb vegetables such as tomatoes, broccoli and cauliflower.
✅ Macronutrient Breakdown
Next is knowing your specific macronutrient breakdown and following through with that plan. You need to eat the exact amounts of fat, protein and carbohydrates from each meal. Prepare homemade keto recipes to make it easier for you to follow the program.
Preparation takes patience. You need to establish concise goals in order to achieve its benefits of keto diet. Such as choosing the best time when to eat or not to eat during the day. If you are working during the day, it is best to eat snacks in between working hours. You must also choose the best time when intermittent fasting would not deteriorate your body’s performance at work. The best way to do this is to not eat at night and only consume meals during the busy hours of the day.
Ketosis burns your stored glycogen and results in frequent urination. The diuretic effect may be temporary but you need to keep yourself hydrated to prevent health conditions such as head and muscle aches during the first weeks of the program. Taking targeted mineral supplements and adding sea salt to your drinking water will also help. This is by far the best keto diet tips for beginners.
✅ Intermittent Fasting
According to a report published in the U.S. National Library of Medicine, fasting allows your body to undergo alternative metabolic phases such as ketosis and channel ketone body-like carbon sources to do the work instead of the usual burning of glucose for energy. The 12-hour, no-meal intermittent fasting plan is recommended for ketogenic diet followers. This elevates the metabolic process, allowing you to lose more weight and even improve your overall health.
✅ Low-Impact Exercises
Keto beginners usually experience the keto flu that includes symptoms such as head and muscle aches and fatigue. Instead of immobilizing yourself when this happens exercise to ease the discomfort. Engaging in low-impact exercises such as yoga, walking and swimming helps your body to properly adjust to ketosis by burning your glycogen stores faster. It also improves blood circulation without leaving you restless. After two to three weeks, restlessness may dissipate especially when you regularly intensify the exercise.
✅ Keep Stress Levels Low
Chronic stress adversely affects your biological level such as disturbing your hormone production. When this happens, it takes longer to lose weight due to higher levels of cortisol, which is the body’s main stress hormone. Lower your stress levels to afford the faster weight loss benefit of the ketogenic diet. Routines such as meditation and yoga help keep stress levels low.
Like higher stress levels, lack of sleep also leads to prolonged metabolism since the condition spikes your food cravings, making it harder for you to lose weight fast. You need to establish an environment that is conducive to healthy sleeping patterns such as resting in a dark room, turning off gadgets an hour before bedtime, keeping the bedroom at 65 degrees Fahrenheit and ensuring that you get seven hours of sleep per day. This will prevent you from feeling restless whenever you follow the 12-hour intermittent fasting method.
Consciously chew your food at a slower pace to reduce appetite and lose weight.
FAQs related to Keto Diet Tips for Beginners
Q1 ) How do I start with keto diet?
Ans: Here are some additional tips to start with a keto diet or a low carb diet:
- Limit protein intake. A ketogenic diet or a low carb diet is not a high protein diet!
- Drink a lot of water
- Keep the electrolytes in check
- Eat only when you are hungry
- Focus on whole foods
- Exercise regularly
Q2.) What should you eat on a ketogenic diet as a beginner?
Ans: The keto diet is quite simple: eat mostly healthy fats (75 percent of your daily calories), some proteins (20 percent) and a very small amount of carbohydrates (5 percent). This combo will put you in nutritional ketosis. Choose low carb foods like meat, fish, eggs, vegetables and good fats.
Q3.) How long does it take to start losing weight with keto?
Ans: At first, in the first few weeks, you will lose water weight mainly due to a decrease in calories. This will come out quickly, which will allow you to lose 10 pounds or more, in total, in 30 days or less. But what happens after that depends on whether or not you stick to life low in carbohydrates and high in fat.
Q4.) How many times a day do you eat on a keto diet?
Ans: Follow a standard Keto diet 5 to 6 days per week. During standard ketogenic days, it is important to consume less than 50 grams of carbohydrates per day.
Q5.) What you can not eat on a Keto diet
Apples, bananas, oranges, grapes, watermelons, peaches, melons, pineapples, cherries, pears, lemons, limes, grapefruits, plums, mangoes, etc.
Grains and Starches
Wheat, rice, rye, oats, corn, quinoa, barley, millet, bulgur, amaranth, buckwheat, sprouted grains.
Cereal, bread, pasta, rice, corn, oatmeal, crackers, pizza, popcorn, granola, bagels, muesli, flour.
Sweets & Sweeteners
Candy, chocolate, cakes, buns, pastries, tarts, pies, ice cream, cookies, pudding, custard, cane sugar, honey, maple syrup, agave nectar, Splenda, aspartame, saccharin, corn syrup.
Canola oil, soybean oil, grapeseed oil, peanut oil, sesame oil, sunflower oil.
Beer, cider, sweet wines, sweetened alcoholic drinks.
Sweetened Sauces and Dips
Ketchup, BBQ sauce, tomato sauce, some salad dressings and hot sauces.
Q6.) How long should you do Keto?
Ans: In general, it will take 2 to 4 days to enter ketosis. However, some people may find that they need a week or more. The time it takes depends on several factors, such as your age, metabolism, exercise level and the current intake of carbohydrates, proteins and fats.
Q7.) Can you feel when you are in ketosis?
Ans: People in ketosis may experience a variety of side effects and symptoms, including headaches, upset stomach and changes in their sleep and energy levels. For a more accurate way to determine ketosis, people can check ketone levels in the blood, breath or urine.
Q8.) How much weight can you lose in a week with keto?
Ans: Medically, professionals generally recommend an average of one or two pounds of weight loss per week when they lose weight in the “traditional” way. Is the keto diet different? At first, within the first few weeks, you will mainly lose water weight due to a decrease in calories.
Q9.) How many calories can you eat and stay in ketosis?
Ans: During the diet, most of the calories you consume come from fat, with little protein and very few carbohydrates. Ketosis also occurs if you eat a very low calorie diet; Think of a supervised doctor, only when medically recommended diets are 600 to 800 total calories.
Q10.) What can you take in breakfast on a keto diet?
Ans: Read this article for perfect breakfast recipes: Perfect Keto Diet Breakfast
I am pretty sure that all the above Keto Diet tips for beginners will help you understand and effectively begin your ketogenic weight loss journey. The best way to begin is by consulting your dietician or family doctor just before you make up your mind. He might suggest a couple of tests or question you about your medical history. It is always good to consider all complications before starting Keto Diet. All the Best!