Keto Diet for Beginners
Are you tired of those extra pounds that have accumulated around your waist and are searching for a plan on healthy weight loss?
How to start a keto diet? Watch the video below now!
Keto Diet for Beginners
1.Decrease carbs (but eat more veggies)
Eating a very low carb diet is important to achieving ketosis, but low carb does not mean no carb. When limiting your carb intake on a keto diet to 20–40 net grams per day, it is important to eat plenty of foundation vegetables to ensure you’re getting all of your necessary vitamins and minerals, as well as fiber.
Keto Diet for Beginners
1.Decrease carbs (but eat more veggies)
Eating a very low carb diet is important to achieving ketosis, but low carb does not mean no carb. When limiting your carb intake on a keto diet to 20–40 net grams per day, it is important to eat plenty of foundation vegetables to ensure you’re getting all of your necessary vitamins and minerals, as well as fiber.
Reach for nutrient-dense, non-starchy veggies like kale, broccoli, spinach, asparagus, mushrooms, and peppers. Another bonus: the combination of eating whole foods plus gradually adding net carbs as you maintain ketosis also helps prevent setbacks, hunger pangs, and cravings for processed foods.
Swap in low carb ingredients to make your favorite meals. For example, use zucchini noodles to replace regular noodles in your favorite pasta dish!
Decrease stress
We know that sometimes this is easier said than done! High levels of the stress hormone cortisol can elevate your blood sugar levels and get in the way of your body’s ability to achieve ketosis. If your job or personal life is currently more stressful than usual, you may want to wait to start a keto diet. You can also help reduce stress by getting lots of sleep, exercising regularly, and trying relaxation techniques like meditation or yoga.
2. Prioritize sleep by sticking to a set bedtime schedule, and aim for a consistent 7–9 hours of sleep every night.
3. Increase healthy fats
Low carb keto diets replace your reduction of carbs with an increase in fat, which typically accounts for at least 60% of your daily calories. Because we've been told for so long to avoid fat, most people under eat fat when trying a keto diet. It is important to choose healthy fats from high-quality plant and animal sources, such as olive oil, avocado oil, and coconut oil as well as cheese, eggs, nuts, and fish.
If you find yourself getting hungry between meals, you may not be consuming enough healthy fats.
4. Increase exercise
As with any diet, increasing your activity levels can help you achieve your weight loss goals. Regularly exercising while on the keto diet, however, can also help you achieve ketosis and transition into a low carb, high fat lifestyle more quickly than you would otherwise. That’s because to achieve ketosis, your body needs to get rid of any glucose, and the more often you exercise, the quicker your body uses up its glycogen stores before turning to fat for energy.
It’s not uncommon to feel a bit sluggish when starting a keto diet. Ease into any new workout regimen, and be sure to include plenty of low intensity exercises as you adapt to your new diet.
5. Increase your water intake
Water is crucial to supporting your metabolism and regular body functions, and low carb diets like keto have a diuretic effect on the body. Not consuming enough water, especially during the induction phase, can lead to constipation, dizziness, and cravings. In addition to drinking enough water, make sure you’re getting all of your electrolytes by adding some broth to your diet or a little extra salt to your food.
Stay well hydrated and drink a minimum of 6 to 8 glasses of water daily. Drink even more if you have upped your exercise or if it’s a hot day.
6. Maintain your protein intake
A keto diet requires eating enough protein to supply the liver with amino acids to make new glucose for the cells and organs, such as your kidneys and your red blood cells, that can't use ketones or fatty acids as fuel. Not consuming enough protein can lead to loss of muscle mass, while consuming an excessive amount can prevent ketosis.
7. Maintain your social life
Starting a keto diet doesn’t mean you have to eat every meal at home. Make smart choices when dining out by checking the menu ahead of time, asking the restaurant for nutrition information, sticking to meat and veggie options, and opting for a side salad instead of a starchy side like fries.
Replace sugar-laden condiments like BBQ sauce and ketchup with yellow mustard, ranch dressing, hot sauce, or butter. Also, meet up with your friends at these keto-friendly restaurants!
Learn more about keto meal plans that are completely customized based on your food preferences and weight loss goals.
Swap in low carb ingredients to make your favorite meals. For example, use zucchini noodles to replace regular noodles in your favorite pasta dish!
Decrease stress
We know that sometimes this is easier said than done! High levels of the stress hormone cortisol can elevate your blood sugar levels and get in the way of your body’s ability to achieve ketosis. If your job or personal life is currently more stressful than usual, you may want to wait to start a keto diet. You can also help reduce stress by getting lots of sleep, exercising regularly, and trying relaxation techniques like meditation or yoga.
3. Increase healthy fats
Low carb keto diets replace your reduction of carbs with an increase in fat, which typically accounts for at least 60% of your daily calories. Because we've been told for so long to avoid fat, most people under eat fat when trying a keto diet. It is important to choose healthy fats from high-quality plant and animal sources, such as olive oil, avocado oil, and coconut oil as well as cheese, eggs, nuts, and fish.
If you find yourself getting hungry between meals, you may not be consuming enough healthy fats.
4. Increase exercise
As with any diet, increasing your activity levels can help you achieve your weight loss goals. Regularly exercising while on the keto diet, however, can also help you achieve ketosis and transition into a low carb, high fat lifestyle more quickly than you would otherwise. That’s because to achieve ketosis, your body needs to get rid of any glucose, and the more often you exercise, the quicker your body uses up its glycogen stores before turning to fat for energy.
It’s not uncommon to feel a bit sluggish when starting a keto diet. Ease into any new workout regimen, and be sure to include plenty of low intensity exercises as you adapt to your new diet.
5. Increase your water intake
Water is crucial to supporting your metabolism and regular body functions, and low carb diets like keto have a diuretic effect on the body. Not consuming enough water, especially during the induction phase, can lead to constipation, dizziness, and cravings. In addition to drinking enough water, make sure you’re getting all of your electrolytes by adding some broth to your diet or a little extra salt to your food.
Stay well hydrated and drink a minimum of 6 to 8 glasses of water daily. Drink even more if you have upped your exercise or if it’s a hot day.
6. Maintain your protein intake
A keto diet requires eating enough protein to supply the liver with amino acids to make new glucose for the cells and organs, such as your kidneys and your red blood cells, that can't use ketones or fatty acids as fuel. Not consuming enough protein can lead to loss of muscle mass, while consuming an excessive amount can prevent ketosis.
7. Maintain your social life
Starting a keto diet doesn’t mean you have to eat every meal at home. Make smart choices when dining out by checking the menu ahead of time, asking the restaurant for nutrition information, sticking to meat and veggie options, and opting for a side salad instead of a starchy side like fries.
Replace sugar-laden condiments like BBQ sauce and ketchup with yellow mustard, ranch dressing, hot sauce, or butter. Also, meet up with your friends at these keto-friendly restaurants!
Learn more about keto meal plans that are completely customized based on your food preferences and weight loss goals.
You can visit our website here to start creating your plan. Simply follow it to achieve a successful keto diet! 🙂
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