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How to Do Keto Diet for Beginners: A Comprehensive Guide
If you’re new to the world of keto, you might be feeling a little overwhelmed right now. With terms like “ketosis,” “macros,” and “net carbs” being thrown around left and right, it can be tough to know where to start. But fear not! In this post, we’ll walk you through everything you need to know to start a keto diet for beginners.
First things first, let’s define what keto is. The ketogenic diet is a high-fat, low-carb eating plan that puts your body into a state of ketosis. This means that your body is burning fat for fuel instead of carbs. The idea behind keto is to keep your carb intake low enough for your body to switch to burning fat as its primary source of energy.
Now, let’s get into the nitty-gritty of how to do keto diet for beginners.
Method 1: Calculate Your Macros
Before getting started with keto, it’s important to figure out how many carbs, proteins, and fats you should be consuming. This is called calculating your macros. The general rule of thumb for the keto diet is to consume 70-75% fat, 20-25% protein, and 5-10% carbs. Use a macro calculator to determine your individual needs based on your age, weight, height, gender, and activity level.
Method 2: Meal Planning and Prep
Once you have your macros dialed in, the next step is meal planning and prep. Keto-friendly meals should be high in healthy fats, moderate in protein, and low in carbs. Common keto-friendly foods include avocados, nuts and seeds, fatty fish, olive oil, and low-carb vegetables like spinach and broccoli.
Make a weekly meal plan and shop for all the ingredients you’ll need in advance. Prepare as much as possible in advance, like chopping vegetables or cooking meats. Having pre-made meals or snack options can be a real lifesaver on busy days or when you’re feeling snacky.
Method 3: Stay Consistent
The most important aspect of keto is consistency. It can take a few days to a few weeks for your body to fully adapt to ketosis, so sticking to your macros and meals is key. Be mindful of hidden carbs in foods, like sauces and dressings, and track everything you eat to ensure you’re staying on track.
It’s also important to be patient with yourself. As your body switches to burning fat for fuel, you might experience some side effects like fatigue, headaches, or irritability. These symptoms are often known as the “keto flu,” but they should subside within a week or two.
Starting a keto diet for beginners can be overwhelming, but it doesn’t have to be. By calculating your macros, planning and prepping your meals, and staying consistent, you’ll set yourself up for success. Keep in mind that every body is different, so don’t be afraid to adjust your macros or meals as needed.
Some of the benefits of a keto diet for beginners include weight loss, improved energy and mental clarity, and reduced inflammation. With patience and consistency, you’ll be able to reap these benefits and more on your keto journey.