Wondering to give the keto diet a try? Here are 3 crucial things you need to know before you start a keto diet and set yourself up for success.
The keto diet has become popular, and for good reason, it is simple and yields significant results. Whether you want to lose fat, increase energy, enhance brain health, improve your blood sugar levels, or improve your overall health, keto may be the diet you are looking for.
Here are the things to keep in mind when you start a keto diet.
- Recognize What Foods You’ll Eat and No Eat on the Ketogenic Diet
- Know What Side Effects to Expect
- Eat the Fair Amount of Keto-Friendly Foods
STEP 1: Recognize What Foods You’ll Eat and Avoid on the Ketogenic Diet
Just by following this step solo, many people are able to lose weight and improve their health significantly. By replacing high carb foods with keto-friendly foods, you will naturally eat fewer calories than before, causing you to lose weight and enhance many aspects of your health.
What To Avoid
- Grains – Wheat, corn, rice, cereal, etc.
- Sugar – honey, agave, maple syrup, etc.
- Fruit – apples, bananas, oranges, etc.
- Tubers – potato, yams, etc.
What To Eat
- Meats – fish, beef, lamb, poultry, eggs, etc.
- Low-carb vegetables – cabbage, cauliflower, spinach, kale, broccoli, and other low carb veggies
- High-fat dairy – ghee, hard cheeses, high fat cream, butter, etc.
- Nuts and seeds –walnuts, macadamias, sunflower seeds, etc.
- Avocado and berries – strawberries, blackberries, and other low glycemic impact berries
- Sweeteners – stevia, monk fruit, erythritol, and other low-carb sweeteners
- Other fats – olive oil, coconut oil, saturated fats, etc.
STEP 2: Know What Side Effects to Expect
If you have never tried the keto diet previously, you are probably a carb-burning machine. By following keto, you will be stealing your body of its primary fuel source — and this abrupt dietary shift will cause many changes throughout your body.
As a result of these variations, you may experience something called the “keto flu”. Keto flu is basically a blanket term for the flu-like symptoms that may occur as your body adapts to a significant decrease in carb consumption.
Fortunately, you can make it through this flu — especially now that you are going to be prepared for it.
If, during the first few days of keto dieting, you experience fatigue, mental fogginess, and/or other keto flu symptoms, try using these three strategies to help remedy them right away:
- Drink more water
- increase your sodium, potassium, and magnesium intake
- Eat more fat (especially MCTs)
Step 3: Eat the Fair Amount of Keto-Friendly Foods
The most important variable to be aware of when you are trying to lose or gain weight. If eating keto foods isn’t getting you closer to the results you want, you may need to track how much you eat more precisely.
- When we eat fewer calories than we use throughout the day, we lose weight.
- When we eat more calories than we use throughout the day, we gain weight.
However, calorie consumption is one of the most vital variables that determine whether you lose or gain weight, you must also take note of how much fat and protein you eat if you want to decrease your body fat % and maintain (or build) as much muscle mass as possible.
- Carbohydrates: Without limiting carb consumption, you cannot enter ketosis. For most people, we recommend eating below 30-35 grams of carbs a day. Don’t fret, carbs are technically not essential, so most of us can get away with limiting them as much as we want.
- Fat: On the keto diet, fat will be your main calorie source, so it is essential that you eat enough to get the results you want.
- Protein: Protein is an essential part of every diet. Without eating sufficient food, you will increase your likelihood of losing muscle mass, and your overall health and well-being will suffer. On the other hand, consuming excessive protein can decrease ketone production. This is why it is vital to eat a fair amount of protein while you are keto dieting — not too much, not too little.
In A Nutshell
By now you will have a clear idea of things to know before you start a keto diet. Follow steps 1 and 2, and you will vastly increase your chances of getting the results you want.
However, you will only see progress if you stick to the diet, which may be more tough than you think. Even the most stubborn of us may give up if we don’t take notice of step 3: preparing for the worst.
This is as easy as it gets, so what is your excuse now? Get yourself started today and Stay tuned for more such keto weight loss journeys, health content, and recipes! Also, don’t forget to follow us on Instagram for the daily dose of the Keto Lifestyle!