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How to Do Keto for Beginners: A Comprehensive Guide
Keto is short for ketogenic and it is a diet that involves consuming healthy fats, minimal carbohydrates, and moderate proteins. It is a low-carb, high-fat diet that has been popularized for its ability to help individuals lose weight, improve their mental clarity, and reduce inflammation. However, transitioning to a keto diet can be a challenge. In this blog post, we will outline three methods to help beginners learn how to do keto.
Method 1: Start Slowly
The keto diet is all about eliminating carbohydrates and increasing healthy fats. This means that your body’s way of producing energy will shift from carbohydrates to fat. However, this can be a significant change for your body, so it is crucial to approach it slowly.
To help your body adapt to the changes, you can begin by gradually reducing your carbohydrate intake, replacing them with healthy fats. For instance, you can start with reducing your consumption of starchy foods like bread, pasta, and potatoes. You can replace these with cruciferous vegetables such as broccoli, spinach, and kale.
Additionally, you can consume fats such as avocados, nuts, seeds, and cooking oils, such as olive oil, avocado oil, and coconut oil. These foods will help you achieve ketosis gradually without causing a shock to your body. Once your body has adapted to the new diet, you can then lower your carbohydrate intake further.
Method 2: Plan Your Meals
Planning your meals in advance is a fundamental aspect of success on a keto diet. When transitioning to a keto diet, it is essential to know which foods to eat and which ones to avoid. By doing so, you can avoid consuming foods that are high in carbohydrates, which will slow or stop your progress.
To help you plan your meals, it’s crucial to create a shopping list of keto-friendly foods. These can include healthy fats such as avocados, seeds, nuts, and oils, and moderate proteins such as meat, fish, and eggs. You can then use these ingredients to create your meals for the week.
A typical keto meal may include:
– Grilled salmon with roasted asparagus, mushrooms, and avocado
– Chicken stir fry with broccoli, cauliflower, onions, and ginger
– Baked salmon with Brussels sprouts and onions
By planning your meals in advance, you can reduce the likelihood of consuming non-keto foods, and you can keep track of your dietary progress.
Method 3: Monitor Your Macros
Macros are the amounts of protein, fat, and carbohydrates that you consume on a keto diet. Monitoring your macros is crucial when transitioning to a keto diet because it will help you achieve ketosis efficiently.
In general, you should aim to consume 70-75% of your calories from healthy fats, 20-25% from moderate protein, and 5-10% from carbohydrates. To calculate your macros, you can use a ketogenic calculator or consult with a registered dietitian.
One way to monitor your macros is to use a food tracking app such as MyFitnessPal. This app will help you track your calorie intake and help you stay within the recommended range for fat, protein, and carbohydrates.
Transitioning to a keto diet can be challenging, but it is worth the effort when you consider the numerous health benefits. By starting slowly, planning your meals, and monitoring your macros, you can make the process more manageable. Remember that keto is not a fad diet but a lifestyle change, and it takes time for your body to adjust. With persistence and the right knowledge, you’ll be well on your way to efficiently achieving ketosis.
In conclusion, some of the benefits of the keto diet include weight loss, improved mental clarity, and reduced inflammation. By learning the methods of how to do keto for beginners effectively, you can reap these benefits and more. Hence, it is essential to take your time, remain consistent, and seek guidance from a certified professional.