Keto Diet For Beginners: 3 Steps To Success
By Aishakeel, 22 November 2023
New to Keto? Get ready for a journey to a healthier you! This article spills the secrets to the Keto diet for beginners and how to succeed in three simple steps. Say hello to a better you – it’s easy, and we’ve got all the scoop!
So, you’re thinking about trying the keto diet to lose weight and become healthier. Making big changes in how you live and what you eat can be tough at first. But don’t worry – we are here to help you through it! Over time, the keto diet becomes normal, and the great results you’ll see will make all the effort worthwhile.
Table of Contents
Getting Started with a Keto Diet: What You Need to Know
Before we dive into the steps for success on the keto diet, let’s learn more about what it actually is. The keto diet is about eating a lot of fats, not too many carbs, and a medium amount of protein. By limiting how many carbs you eat to around 20-40% of all the calories you have in a day, and getting the rest from protein and healthy fats, your body goes into a state called ketosis. This is when your body burns a special fuel called ketones.
Read my post What Is The Ketogenic Diet For Weight Loss?
Besides helping you lose weight, some studies say the keto diet might make conditions like heart disease, type 2 diabetes, and Alzheimer’s disease better.
Three Important Tips for Your Keto Journey
1. Eating the Right Foods
Your aim is to swap foods with lots of carbs for foods that fit with the keto diet. Think about things like meat, high-fat dairy, healthy oils, leafy greens, veggies that grow above the ground, nuts, seeds, avocados, berries, and sweeteners approved for keto. But, there’s a catch – you also need to say no to grains, sugar, fruit, and veggies with a lot of starch.
When you think about buying keto foods, don’t rush to spend your money on things you won’t eat.
Your Shopping List
When you go to the store, stock up on these items.
Frozen Foods
- Broccoli
- Cauliflower
- Peppers
- Onions (preferably dried over frozen)
- Okra
- Spinach
- Kale
- Frozen blackberries (the only fruit on the list)
Fresh Foods
- A whole head of cabbage
- Biggest bag of spinach available
- Avocados
Keto-Friendly Veggies and Fruits
When starting keto, having frozen veggies like broccoli and cauliflower available, keep you on track.
Spinach may not be your top pick initially, but it can become a keto star, especially in creamy recipes.
Avocados are pricey, but a trick is freezing them for tasty treats.
Spices and Herbs
Spices might have sat in your cupboard for ages, but keto cooking can change that. Here’s a useful list:
- Rosemary
- Ginger
- Basil (fresh is way better than dried)
- Oregano
- Italian Seasoning
- Cajun Seasoning
- Black Pepper
- Pink Salt
Magnesium Boost
When you start a keto diet, especially in the initial stages, your body changes electrolyte balance. Magnesium is an essential electrolyte that can be lost during the increased urination that often occurs as the body sheds excess water weight. Make sure you take enough Magnesium to maintain electrolyte balance.
Pink salt in your food and in the bath helps.
Kitchen Essentials
- Eggs
- Real butter
- Heavy whipping cream
- Cans of Coconut Cream
Flavor Boosters
- Lemon/Lime Juice
- Cinnamon
- Vanilla Extract
- Cacao Powder (not cocoa powder)
- Macadamia Nuts
- Chia Seeds
- Almond Butter
- Almonds
Healthy Oils for Cooking
- MCT Oil (check for C8:C10)
- Coconut Oil
- Butter
- Olive Oil
Keto Staples
- Olives
- Dill Pickles (no carbs)
- Use sugar substitutes cautiously: Stevia, Truvia (Erythritol + Rebaudioside A)
Final Touch
- Cream Cheese
- Sour Cream
- Heavy Whipping Cream
- Mayonnaise from Avocado Oil
- Sardines in Oil
- Liverwurst (try mixing with cream cheese and bacon bits)
- Coffee, Tea, Mineral Water
When you’re on a keto diet, cooking at home becomes important. It might seem like a big change, but you’ll be surprised at how many of your favorite foods can still be enjoyed if you learn how to make them keto-friendly! So, get ready to explore new recipes in your kitchen and discover tasty ways to stick to your keto goals.
2. Eating the Right Amount of Foods
It’s not just about picking the right foods; you also need to know how much to eat. The keto diet is like a plan to slowly and steadily use fewer calories, and that helps with losing weight for a long time. To figure out how much to eat, you should check how you’re doing every few weeks and make changes if you need to.
Keep an eye on something called macronutrients – that’s just a big word for fats, carbs, and protein. Paying attention to these things helps you stay in a special state called ketosis, which is what you want on the keto diet.
It might sound a bit complicated, but Dr. Berg’s keto calculator can help you figure out exactly what you should aim for each day. It’s like a helpful tool to guide you on your keto journey!
3. Prepare for the Keto Flu
Some people experience symptoms like muscle cramps, fatigue, and headaches when transitioning into ketosis, often referred to as the “keto flu.”.
It happens because your body is adjusting to eating fewer carbs. It can make you feel a bit like you have the flu but don’t worry, it usually doesn’t last too long. You might feel tired or find it a bit hard to think clearly.
Magnesium deficiency can contribute to these symptoms, and by boosting magnesium intake, you may help alleviate or prevent these discomforts.
You can do a few things to help yourself feel better during the keto flu. First, make sure to drink more water – staying hydrated is important. Also, try to get more sodium, potassium, and magnesium. You can find these in certain foods or even take supplements. Eating more fats, especially something called MCTs (medium-chain triglycerides), can also be helpful.
Remember to check in with yourself now and then. See how your body is doing and notice how you feel. This way, you can make sure you’re taking good care of yourself as you make this adjustment to the keto diet.
Wrapping Up Your Keto Journey
The keto diet, or “keto,” is a high-fat, low-carb diet that’s good for losing weight and managing some medical conditions. Foods like avocado, fatty fish, nuts, and low-carb veggies are really important when you’re on a keto diet. Starting a keto journey takes commitment, but when you see the good results, you’ll know it was worth it!
Remember, keto success comes with time and learning.
Following a diet that has lots of healthy fats, a good amount of protein, and not too many carbs helps you get to ketosis. That’s not only good for losing weight but also might help your health get better. Remember to focus on foods that are good for keto, keep an eye on what you’re eating, and be ready for changes, including the keto flu. The keto diet isn’t for everyone, so it’s always a good idea to talk to a healthcare professional before you start. Here’s to your success with keto and being a healthier you!
FAQs
A ketogenic diet is a high-fat, low-carb, and low-to-moderate protein diet. By limiting carbohydrates to 20-40% of daily calories, with the rest from protein and healthy fats, the body enters ketosis, a state where it efficiently burns ketones as an alternative fuel. This process is not only effective for weight loss but may also improve conditions like heart disease, type 2 diabetes, and Alzheimer’s.
Emphasize keto-friendly foods such as meat, high-fat dairy, healthy oils, leafy greens, above-ground vegetables, nuts, seeds, avocados, berries, and approved sweeteners. Conversely, you should avoid grains, sugar, fruit, and starchy vegetables. Homemade keto-friendly versions of traditional favorites like bread and cookies can still be enjoyed.
It’s crucial not only to eat the right foods but also to understand portion control. Tracking your progress, monitoring macronutrients (fats, carbohydrates, and protein), and adjusting your intake every few weeks are essential. As a general guideline, aim for below 35 grams of carbs a day, with 70% of calories from fat and 25% from protein. Tools like Dr. Berg’s keto calculator can help you tailor your daily goals.
The keto flu refers to temporary flu-like symptoms that may occur when transitioning to a ketogenic diet. To prepare, increase water intake, boost sodium, potassium, and magnesium levels, and incorporate more healthy fats, especially MCTs, into your diet. Regular self-check-ins are advised to monitor changes in body composition and overall well-being.
While the keto diet has shown effectiveness, it’s not suitable for everyone. Consulting with a healthcare professional before starting is crucial, especially if you have existing health conditions. They can provide personalized guidance to ensure the diet aligns with your individual needs and health goals.
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