Are you looking to change your diet to something more relatable to your lifestyle? Here areΒ five essential tips for beginning your keto journey.
Understanding the Keto Diet
The ketogenic diet, or keto diet, is a low-carb, high-fat diet that aims to shift the bodyβs primary source of energy from glucose to ketones. By reducing carb intake and increasing fat consumption, the body enters a ketosis metabolic state. This transition helps people achieve weight loss goals, improve their health, and experience various other benefits.
Monitoring Carb Intake and Ketone Levels
Tracking your carb intake is essential on the keto diet. Most individuals aim to consume around 20-30 grams of net carbs daily. To ensure you stay within this limit, read food labels carefully and use a carb calculator if needed. Additionally, monitoring your ketone levels can help determine if youβre in ketosis. Some people use exogenous ketones or measure blood ketone levels using a glucose meter.
Staying Hydrated and Addressing Flu-Like Symptoms
Drinking plenty of water is crucial while on the keto diet. It helps prevent dehydration and supports various bodily functions. However, be aware that initially, the keto diet may cause flu-like symptoms known as the keto flu. This is a temporary phase as your body adapts to using ketones for energy. Adequate sleep, electrolyte drinks, bone broth, and maintaining a balanced diet can help alleviate these symptoms.
Remember to consult with a healthcare professional or registered dietitian before starting any new diet or significantly changing your eating habits.
Increase Healthy Fat Intake
The most significant focus regarding keto is increasing your fat intake considerably. Healthy fats are a necessary tool in the ketogenic diet by helping your enter ketosis and reach your goals efficiently. Some healthy fats include:
- Olive oil
- Coconut Oil
- Butter
- Ghee
- Avocado
- Fatty fish
Moreover, adding almonds, pumpkin seeds, walnuts, and chia seeds to your everyday diet can help you feel satiated and obtain your daily fiber intake. However, too much fat can lead to digestive issues and negatively impact weight loss, so balance it with good fruits and vegetables.
Remove Processed Foods
Instead of reaching for your favorite salty, carb-rich snacks, learn to cut them out of your meals and snack times. Foods such as white bread, cookies, chips, crackers, cakes, and more fall into the carbohydrate and processed category. You want to aim for fruits and vegetables; healthy fats, such as nuts and seeds, and lean proteins can provide the nutrients your body needs to function as you enter ketosis.
Take Keto-Friendly Supplements
Getting the proper nutrition to prevent bodily injuries is crucial when you begin your keto journey. Supplements such as MCTs, known as medium-chain triglycerides, help you get into ketosis if glycogen storage hasnβt been depleted. In addition, many otherΒ keto supplementsΒ align with your nutritional needs, such as staying hydrated, obtaining vitamin B, and magnesium absorption.
Drink Plenty of Water
Staying hydrated is crucial for developing a keto lifestyle. Not only is it necessary to keep hydrated, but it also helps curb hunger cravings. You should consume at least eight ounces of water daily to ensure proper hydration and bodily function.
As you commit to the keto lifestyle, youβll notice an increase in bathroom frequency due to the amount of sodium and water you consume daily. Have no fear; this is very normal in a keto diet as your body is adjusting to the change. Always track your water intake through physical notetaking or through a hydration tracking bottle.
Effective Carb Tracking
Monitoring and managing carb intake is a cornerstone of the ketogenic diet. Itβs essential to keep daily net carb consumption within a specific limit, usually around 20-30 grams, to maintain a state of ketosis. Utilizing tools like carb calculators and food labels can be instrumental in tracking and managing daily carb intake effectively.
Hydration and Managing Keto Flu
Hydration plays a crucial role in the keto diet. Adequate water consumption supports various bodily functions and can help manage symptoms associated with the initial stages of the diet, commonly referred to as the keto flu. Ensuring proper hydration can aid in navigating through the initial transitional phase of the diet more comfortably.
Incorporating Healthy Fats
A significant aspect of the keto diet is the consumption of healthy fats. Sources such as olive oil, coconut oil, and avocados are integral to the diet, helping to meet daily macronutrient goals. These healthy fats are not only essential for reaching a state of ketosis but also support overall health and well-being.
Meal Prep Ahead of Time
Meal prepping is a helpful way to prevent falling back on previous eating and non-nutritious habits. Try to meal prep two to three times a week by cooking the necessary foods to keep you sat and push you further in your ketogenic journey. You can also order ketoΒ meal prep deliveryΒ services prepared explicitly for your needs.
Planning Your Meals
When starting a keto diet, itβs crucial to plan your meals and recipes in advance. Focus on incorporating keto-friendly foods low in carbs and high in healthy fats. Opt for protein sources such as lean meats, fish, and eggs. Include plenty of green veggies, macadamia nuts, olive oil, coconut oil, and other sources of healthy fats. Consider using keto cookbooks and online resources to find delicious recipes that fit your dietary goals.
As long as you steer clear of carbohydrates and learn to incorporate yourself into the keto lifestyle, youβll notice a positive change in your attitude, self-image, and your outlook on life. After you overcome the first week, the increased energy and motivation will help you soar toward your goals.
Dianne Pajo is a Certified Personal Trainer based out of the Chicagoland area with a passion for music, combat sports, and animals. She enjoys competing in amateur boxing and kickboxing, but in her other leisure time, you can find her performing music around the city. She is also a dog mom of 2.