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How to Do Keto Diet for Beginners? Your Ultimate Guide
Keto diet has taken the world by storm for its miraculous weight loss benefits. By consuming a low-carb, high-fat diet, individuals can trigger a state of ketosis in their body and burn stored fat for energy instead of carbohydrates. This, in turn, helps in rapid weight loss and boosts metabolism. If you are curious about how to do the keto diet for beginners, then you’ve come to the right place. In this blog post, we’ll discuss the top methods to get started on the keto diet and achieve your desired results. So, let’s dive in!
Method 1: Educate Yourself First
The first step is to educate yourself about the keto diet. This is important to understand the science behind the process and determine if it’s suitable for you. Some of the essential things to keep in mind would be the mechanics of ketosis, macros, and what you can and can’t eat.
The concept of ketosis works by reducing carbohydrate intake to a minimum (20-30 grams per day) to starve the body of glucose, which is the body’s primary source of energy. With no glucose, the body switches to an alternative source of energy, which is ketones. These ketones are synthesized by the liver during a process called ketogenesis.
The keto diet primarily consists of fat, moderate protein, and low carbohydrate. Individuals following this diet consume around 75% of their calories from fat, 20% from protein, and only 5% from carbohydrates. This induces a state of ketosis and helps in rapid weight loss.
Some of the foods suitable for the keto diet include meat, fish, eggs, high-fat dairy, nuts and seeds, oils, and low carb veggies such as avocado, broccoli, spinach, kale, etc. Basically, you need to eliminate sugar, most grains, and most fruits from your diet.
Method 2: Plan Your Meals
A well-planned meal is the key to a successful keto diet. Planning ahead helps you sustain the diet without feeling overwhelmed or lost. You should include various types of food while also keeping track of your macros.
Start by creating a meal plan for the week. Decide on what you’ll eat for breakfast, lunch, dinner, and snacks. You can take the help of meal planning apps or websites to seek inspiration and recipes to make it easier. Keep in mind that you should try to incorporate healthy fats such as olive oil or avocados in every meal.
When grocery shopping, stick to the list you’ve made, so you don’t buy anything that doesn’t fit the keto diet. You can buy in bulk to save money and time since keto-friendly foods can be really expensive.
Method 3: Be Mindful of Your Body
Beginner dieters usually experience the “keto flu” in the first few weeks. This refers to the feeling of fatigue, muscle weakness, headache, and nausea that some people experience as the body transitions to ketosis.
To ease this process, you can replenish your electrolytes by taking supplements or increasing your sodium, potassium, and magnesium intake. It’s also important to stay hydrated and drink plenty of water, especially during the first few weeks.
Moreover, individuals should track their progress while on a keto diet. You can use apps like MyFitnessPal or carb manager to monitor your macros and track your meals. These apps also work as a food diary and can help you keep track of what’s working and what’s not.
Also, it’s crucial to listen to your body and adjust the diet accordingly. If you feel hungry, try incorporating more healthy fats into your diet. If you feel too full or uncomfortable, limit your portion sizes.
Conclusion
In conclusion, starting a keto diet can be overwhelming for beginners. But, by educating yourself first, planning your meals, and being mindful of your body’s needs, you’ll set yourself up for success. The benefits of a keto diet include rapid weight loss, improved metabolism, and increased energy levels. Not to mention, some studies have even supported its effects on conditions such as epilepsy, type 2 diabetes, and high blood pressure.
So, take the time to prepare, learn the science behind keto, and listen to your body. The keto diet might not be an easy feat, but with the right steps, you can definitely do it. Happy keto dieting!