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If you are a beginner with the ketogenic diet, it is important to know what you are getting yourself into. The ketogenic diet is a low-carb, high-fat diet that has become increasingly popular in recent years due to its numerous health benefits. By following a keto diet, you can improve your overall health, boost your energy levels, and even lose weight. But getting started with keto can be tricky, so here is a guide on how to do keto beginners.
Method 1: Research and educate yourself
The first and most important step when starting the ketogenic diet is to do your research. Start by learning about what the keto diet is, how it works, and the science behind it. This knowledge will not only help you to understand the diet better, but it will also motivate you to stick to it.
Look online and read books about the keto diet. Look for reputable sources that offer information on the diet like the Mayo Clinic, Healthline, or our recommended Reddit thread: r/keto. You can also join online groups and chat with other keto dieters to gain a better understanding of the diet and get tips and advice.
Method 2: Embrace fats and limit your carb intake
Once you have educated yourself on the diet, it is time to start implementing it into your daily life. The ketogenic diet involves a high intake of fats, moderate consumption of protein, and very minimal carb intake. The goal is to put your body into a state of ketosis, where it begins to burn fat for fuel instead of glucose.
Foods that are high in fats include nuts and seeds, avocados, cheese, cream, butter, coconut oil, and animal fats like bacon, beef, and pork. You should focus on eating these types of foods and limit your intake of carbs.
On the keto diet, you will need to drastically reduce your carb intake to an average of 20-30 grams per day. This means cutting out high-carb foods like sugary drinks, bread, pasta, potatoes, and rice.
Method 3: Meal plan and meal prep
Meal planning is critical when it comes to success on the keto diet. Take the time to plan out your meals for the week and create a list of the ingredients you need. This will keep you on track and help you avoid making impulsive food choices that could derail your progress.
Once you have a meal plan in place, start meal prepping, so your meals are ready to go when you need them. Invest in some storage containers or a bento box that can make it easy to pack your meals for when you’re on the go.
Starting the ketogenic diet can be a challenging task for beginners. However, with proper education, embracing fats and limiting carb intake, and meal planning and prepping, you can be successful. Remember, results vary from person to person and require discipline and patience. Be sure to consult with your doctor before starting any new diet change. In summary, the benefits of how to do keto for beginners include improved health, increased energy, and even weight loss. Take the time to learn about the diet, and you’ll be well on your way to a healthier lifestyle.