How to Get Started on a Keto Diet: A Beginner’s Guide
Keeping your carbs to a minimum is the latest diet trend. The ketogenic diet is one of the most popular low-carb diets that require you to eat lots of fat and very few carbs. When you follow a ketogenic diet, your body produces ketones in response to reducing carbohydrate intake. Your body then uses these ketones as its primary source of energy instead of glucose. Reducing your intake of carbohydrates lowers your insulin levels which cause an increase in glucagon, leading to accelerated production of new fat-burning mitochondria, and a reduction in fatty acids called triglycerides. As a result, you’ll be able to feel more energized while also losing excess weight fast. Keep reading for more details on how to get started with a ketogenic diet and tips on how it may be right for you!
What is a Ketogenic Diet?
A ketogenic diet (or “keto diet,” as it’s more commonly referred to) is a way of eating that turns your body into a fat-burning machine. By locking yourself into a routine of restricting your intake of carbohydrates, you “force” your body to begin producing “ketones” (derived from the breakdown of fat). These ketones are then used as energy, instead of glucose (which is derived from carbohydrates). With the adoption of a ketogenic diet, you’ll notice an increase in energy, a reduction in cravings, and improved mental clarity. In terms of weight loss, ketogenic diets are more effective at helping you reduce your overall body fat percentage than other diets. One study published in the Journal of Clinical Endocrinology and Metabolism found that participants following a ketogenic diet for two years lost more fat around their middles than those on low-carb diets. As a result, the ketogenic diet may help reduce the risk of heart disease, type 2 diabetes, and metabolic syndrome. When it comes to getting the most out of a ketogenic diet, you’ll want to keep a few things in mind.
Deciding to go, Keto,
Before deciding to adopt a ketogenic diet, you’ll want to ask yourself a few questions. First, ask yourself why you’re considering a keto diet. Do you want to drop a few pounds, be more energetic, increase your focus, or manage a health condition? Next, ask yourself if you’re ready to make the necessary changes to follow a keto diet. Are you prepared to increase your fat intake and reduce your carbohydrate intake? If you’ve decided a keto diet is right for you, keep in mind that it’s not something you should attempt to do on your own. Working with a dietitian or nutritionist can help get you started on the right track and make sure you’re meeting your daily nutritional requirements.
How to get started on a keto diet
If you’ve decided a keto diet is right for you, there are a few things you’ll want to keep in mind while you’re getting started. First, keep a food journal. This will help you track your progress and make sure you’re meeting your daily nutritional needs. You can also use a food journal to track how your body is responding to the changes you’ve made. Next, make sure you’re incorporating enough high-quality protein into your diet. If you don’t get enough protein, you risk losing muscle mass and strength when following a ketogenic diet. Studies have found no significant difference in the amount of weight loss between those following a low-carb diet and those following a high-protein diet. However, those following a high-protein diet were more satisfied with the results of their weight loss efforts.
Things to know before going keto
If you’re new to the keto diet, there are a few things you should know before diving head first into keto recipes and meal plans. First, make sure you’re reducing your daily intake of carbohydrates to fewer than 20 grams. You’ll want to avoid eating foods that are high in glucose, such as rice, potatoes, pasta, and sweets, to name a few. Also, it’s important to increase your daily intake of healthy fats, such as avocados, salmon, and eggs. Be mindful of the nutritional content of the snacks and meals you’re consuming. However, keep in mind that the macronutrient ratios aren’t as important as the quality of the foods you’re consuming. In other words, it doesn’t matter if your daily meals are made up of 80% fat and only 20% protein. What matters is the quality of the fats and proteins you’re choosing to eat.
Three Steps To Get Started on a Ketogenic Diet
The first step to adopting a ketogenic diet is to reduce your daily carbohydrate intake. You’ll want to reduce your daily intake to fewer than 20 grams of carbohydrates. You can do this by avoiding processed foods that contain added sugars, eating fewer grains, and swapping out your potato side dishes for leafy green salads. To help you get started, here are a few daily keto guidelines that will help you reduce your intake of carbohydrates and prepare your body for ketosis.
7-Day Keto Meal Plan for Beginners
Here is a sample weekly keto meal plan that will help you get started on a keto diet. This meal plan includes a wide variety of foods and offers suggestions for how to incorporate them into your daily routine. By following this meal plan, you’ll help ensure that you’re meeting your daily nutritional needs to prepare your body for ketosis. Day 1 Pre-Workout: Green Tea, Post-Workout: Cinnamon, Apple & Almonds, Dinner: Chicken with Cinnamon & Chili, and a Coffee & Walnut Superfood Bar as a snack. Day 2 Pre-Workout: Green Tea, Post-Workout: Cinnamon, Apple, & Almonds, Dinner: Salmon with Cinnamon & Chili, and a Coffee & Walnut Superfood Bar as a snack. Day 3 Pre-Workout: Green Tea, Post-Workout: Cinnamon, Apple, & Almonds, Dinner: Salmon with Cinnamon & Chili, and a Coffee & Walnut Superfood Bar as a snack. Day 4 Pre-Workout: Green Tea, Post-Workout: Cinnamon, Apple, & Almonds, Dinner: Salmon with Cinnamon & Chili, and a Coffee & Walnut Superfood Bar as a snack. Day 5 Pre-Workout: Green Tea, Post-Workout: Cinnamon, Apple, & Almonds, Dinner: Salmon with Cinnamon & Chili, and a Coffee & Walnut Superfood Bar as a snack. Day 6 Pre-Workout: Green Tea, Post-Workout: Cinnamon, Apple, & Almonds, Dinner: Chicken with Cinnamon & Chili, and a Coffee & Walnut Superfood Bar as a snack. Day 7 Pre-Workout: Green Tea, Post-Workout: Cinnamon, Apple, & Almonds, Dinner: Chicken with Cinnamon & Chili, and a Coffee & Walnut Superfood Bar as a snack.
3 Tips to Maintain Weight Loss while Going Keto
Now that you’ve gotten started on a ketogenic diet, you’ll want to make sure you’re maintaining weight loss results. Here are three tips to help you maintain weight loss while going keto. First, increase your daily intake of water. Studies have shown that dehydration can increase your risk of weight gain. When you’re properly hydrated, your body has more energy, and your mood and mental clarity are improved. This will help make your transition to a ketogenic diet easier. Second, eat fewer processed foods. When following a ketogenic diet, it’s important to stay away from processed foods. These foods are high in refined carbohydrates, which will throw your body out of ketosis. Third, get plenty of sleep. Getting enough sleep can help reduce cortisol levels, which can increase your risk of weight gain.
