How to Start a Keto Diet 🥑— For Beginners.
Keeping keto simple is the key to success. Let me show you how to start a keto diet as a beginner.
So…Are you ready to adapt to a ketogenic diet to lose weight, and improve your health? You’ve come to the right place.
Get Your Mindset Right
Making any big lifestyle or diet changes can be challenging especially at first there are a lot of new routines to learn and old habits to unlearn. But I’ve seen over and over again with the people following a ketogenic diet — it gets easier.
Over time keto becomes the new normal, and the dramatic results are so worth it.
Best way to get started with a ketogenic diet
Getting your macros correct is key to success. Try this free macro calculator for keto and weight loss. It will get you the exact numbers to hit your weight loss goals.
I will show you a simple three step process to keto success, but first let’s define what a keto diet is.
What is a Keto Diet?
Simply put it is a high fat, low carb, low to moderate protein diet. By drastically restricting carbohydrates in your diet, your body will enter and sustain ketosis. Many people will also use exogenous ketones to help when starting a keto diet.
Which is a state where the body uses your own body fat called ketones.
Not only does the keto diet help with weight loss but current research also indicates that it can help to improve health conditions like heart disease, type 2 diabetes, and Alzheimer’s disease.
To start your keto journey off on the right foot here are the top three key pieces of advice:
- Eat the Right Foods
- Eat the right amount of those foods
- Prepare for the keto flu
- Eat the Right Keto Foods
Your goal on a consistent basis is to replace carb heavy foods with keto friendly foods. This will help you eat fewer calories than before, and help jump-start and sustain ketosis.
You will need to focus on:
- Meat
- High fat dairy
- Healthy oils
- Leafy green and above-ground vegetables
- Nuts and seeds
- Keto approved sweeteners
You’ll need to avoid consuming:
- Grains
- Sugar
- Fruit and starchy vegetables
For more info see my beginner keto diet plan for more information on what to eat and what not to eat on keto as a beginner.
You’ll be relying a lot more on home-cooked food, than packaged processed or prepare foods. It’s important to note that you don’t have to figure out how to do this on your own.
There are so many resources on myketocoach.com including ketogenic meal plans and free keto recipes will teach you to avoid common pitfalls. You will also learn how to read labels, and nutritional information.
You might be surprised how many things like bread, pasta, cookies, and ice cream you can still enjoy if you just learn how to make them keto friendly.
It’s not just eating the right foods though that is the foundation of the keto diet. You must also learn how much to eat which brings us to our second point.
How Much to Eat on the Keto Diet
A keto diet can help you to restrict your calorie intake in a slow and steady way.
Which leads to long-term weight loss but it can be hard to do this if you’re not carefully tracking what you eat. One way to figure out how much you should be eating on a keto diet is to check on your progress every few weeks, and adjust accordingly.
If you’re not seeing the results you may want a custom keto diet plan made for you. Which is a easy, and precise way to get your calories and macronutrients all done for you.
KETO COACH TIP: As a general rule I recommend eating below 35 grams of carbs a day, and aiming to get 80% of your calories from fat, and 15% from protein.
The beginners keto diet guide can help you dial in exactly what to be aiming for each day and will keep you on track.
When you’re starting out on a ketogenic diet you must prepare for the keto flu.
What is Keto Flu, and How to Beat it.
When you first cut back on carbohydrates your body will experience some changes. As it adjusts to your lifestyle one possible change is the keto flu. It’s just a common phrase used for the flu-like symptoms you may encounter like fatigue or mental fogginess (you don’t actually have a flu)
Usually these symptoms only last a short while but it is best to be prepared you will need to drink more water, increase your sodium, potassium, and magnesium intake.
Eat more fat, especially an MCT Oil made for ketosis.
Most importantly check in with yourself from time to time to monitor the changes in your body composition, and how you feel. To be sure that the ketogenic diet is the right choice for you.
For more info on the keto diet for beginners make sure to visit My Keto Coach.
