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How to Do Keto for Beginners: A Comprehensive Guide
Are you considering the ketogenic diet but have no idea where to begin? Congratulations on taking the first step! The ketogenic diet, or keto for short, is a low-carb, high-fat diet that has many health benefits. However, starting a new diet can be daunting, especially if you’re not sure where to start. This guide will provide you with tips and strategies on how to do keto for beginners.
Why do the keto diet?
Before diving into the methods, it’s essential to understand why people choose the keto diet. The ketogenic diet is a powerful tool for weight loss, improved health, and disease prevention. The keto diet turns your body into a fat-burning machine by putting your body into a metabolic state called ketosis.
When you eat carbohydrates, your body uses them for energy. However, when you restrict carbohydrates, your body runs out of glucose, its primary source of fuel. When this happens, your body starts burning fat for energy instead of glucose. This metabolic state is called ketosis, and it’s the primary goal of the keto diet.
The benefits of ketosis are many, including weight loss, improved blood sugar control, increased energy, reduced inflammation, and better brain function. By following the ketogenic diet, you can reap all of these benefits and more.
Method 1: Clean out your pantry
The first step to successfully implementing the keto diet is to clean out your pantry. Get rid of any foods that are high in carbohydrates and sugar, including:
– Bread and pasta
– Cereals and bars
– Chips and crackers
– Sugary drinks and juices
– Candy and desserts
Instead, stock up on foods that are low in carbohydrates and high in fat, such as:
– Meat and poultry
– Fish and seafood
– Eggs
– Nuts and seeds
– Low-carb vegetables like spinach, broccoli, and cauliflower
– High-fat dairy products, like cheese and heavy cream
Method 2: Calculate your macros and track your food
The next step is to calculate your macronutrient intake and track your food. The macronutrients in your diet are carbohydrates, protein, and fat. The keto diet is high in fat, moderate in protein, and low in carbohydrates.
To calculate your macros, use an online calculator that takes into account your age, weight, height, and activity level. As a beginner, aim to consume 20-30 grams of net carbs per day, 0.8-1.2 grams of protein per pound of lean body mass, and the rest of your calories from fat.
Tracking your food is essential to ensure you’re staying within your macros. You can use a food-tracking app like MyFitnessPal to help you keep track of your daily carbohydrate, protein, and fat intake. By tracking your food, you’ll be able to stay on track and make adjustments as necessary.
Method 3: Meal prep and plan ahead
Meal prep and planning ahead are crucial to sticking to the keto diet. When you’re hungry and don’t have anything to eat, it’s easy to fall back on old habits and reach for high-carbohydrate foods. By planning your meals ahead of time, you’ll always have something keto-friendly to eat.
Start by creating a meal plan for the week, including breakfast, lunch, dinner, and snacks. Make a grocery list and stick to it when you’re at the store. Prep your meals ahead of time by cooking in bulk and storing in containers. This way, you’ll always have something keto-friendly to eat, even when you’re short on time.
Conclusion
Starting the keto diet can be overwhelming, but it doesn’t have to be. By cleaning out your pantry, calculating your macros and tracking your food, and meal prepping and planning ahead, you’ll be well on your way to success. Don’t forget to listen to your body, stay hydrated, and be patient. The keto diet takes time to adjust to, but the benefits are well worth the effort. With discipline and consistency, you’ll be able to achieve your health and weight loss goals on the keto diet.