So you've decided to give the keto diet a shot. Great! The ketogenic diet can be highly effective for weight loss and improving health. But where do you even start? How do you switch your body from burning carbs to burning fat? Don't worry, we've got you covered. In this article, we'll give you a simple step-by-step plan for starting the keto diet. By the end of this, you'll be well on your way to becoming a fat-burning machine. The keto diet does require some adjustments, but if you follow our guide, you'll be enjoying bacon and eggs for breakfast in no time. Let's dive in and get started with step one.
Prepare for the Keto Diet: Stock Up on Keto-Friendly Foods
To start the keto diet, you'll need to stock up on foods that are high in fat and low in carbs. Make a trip to the grocery store and load up your cart with keto staples like:
Eggs: Eggs are a perfect keto food. They're versatile, inexpensive, and packed with protein and healthy fats.
Meat: Beef, chicken, pork, lamb, and seafood are all great options. Focus on fatty cuts of grass-fed or free-range meat when possible.
Leafy greens: Spinach, kale, Swiss chard, and romaine lettuce are low in carbs but high in nutrients.
High-fat dairy: Butter, heavy cream, cheese, and sour cream contain healthy fats and minimal lactose.
Nuts and seeds: Almonds, walnuts, chia seeds, and pumpkin seeds satisfy your need for a crunchy snack packed with protein and healthy fats.
Coconut oil: Coconut oil is a keto superfood. Use it for frying, add it to coffee, or eat it by the spoonful.
Olive oil: A tasty salad dressing base and all-purpose cooking oil. Look for extra virgin olive oil.
Avocados: Creamy avocados are high in heart-healthy monounsaturated fats and potassium. Spread them on everything or make guacamole.
Once you have the basics, you can experiment with keto recipes and discover your new favorite foods. The key is to avoid high-carb fare like grains, sugar, most fruits, and starchy veggies. Following a keto meal plan will make it easy to get started and achieve your goals. Before you know it, you'll be in a state of ketosis and watching the pounds melt away. The keto diet works if you stick with it!
Calculate Your Macros: Find the Right Balance of Fat, Protein, and Carbs
To get started on the keto diet, you'll need to calculate your macros, which stands for macronutrients. These are the amounts of fat, protein, and carbs you should aim for each day to achieve ketosis.
First, figure out your daily calorie needs. Use an online calculator to estimate your basal metabolic rate (BMR) and factor in your activity level. For some people, a good point is:
•Fat: 60-75% of your calories. So if you need 2000 calories per day, that would be 133-167 grams of fat. Focus on healthy fats like olive oil, coconut oil.
•Protein: 15-30% or 75-150 grams. Choose fatty proteins like red meat, chicken, fish, and eggs. Limit lean proteins which are too carb-y.
•Carbs: 5-10% or less than 50 grams. Cut out all grains, sugar, and starchy veggies. Stick to leafy greens and other non-starchy veggies.
•Track and measure everything you eat using an app like MyFitnessPal. Be diligent, at least at first. Once you get the hang of it, you'll be able to eyeball portions.
The key is to experiment - every body is different. If you're not losing weight, lower your carb and protein intake. If you feel tired or hungry, increase your fat. Achieving the right balance of macros for your needs may take a few weeks of tweaking. But stick with it - the results of reaching and staying in ketosis can be life-changing!
Track What You Eat: Use a Food Diary or App to Stay on Track
To start the keto diet, you’ll need to track what you eat to stay on track. Using a food diary, journal or nutrition tracking app is key.
Record Everything You Eat
Write down or enter into your tracking app everything you consume for each meal and snack. Be specific, noting portion sizes, ingredients and cooking methods. Some of the top-rated keto diet apps include:
•Carb Manager - Allows you to log meals, track net carbs and set macros. The free version has ads but gets the job done.
•MyFitnessPal - Massive food database to easily track calories, carbs, protein, fat and more. Free version available.
•FatSecret - Tracks net carbs, set macros and see nutritional info for hundreds of thousands of foods. Free app.
•Cronometer - Tracks net carbs, set target macros and provides nutritional insights. The free web version has most features. Paid mobile app version also available.
Calculate Your Macros
Once you start recording your meals, you’ll want to set macro targets to aim for each day to achieve ketosis. For most people, that’s:
•Carbs: Less than 50g per day. Net carbs = total carbs - fiber.
•Protein: 0.8 to 1.5g per kg of lean body mass. Use an online macro calculator to determine your needs.
•Fat: The rest of your calories from fat, about 70-80% of total calories. 1g fat = 9 calories.
Review and Adjust
At the end of each day or week, review your food diary or app to see how you did. Look for any days you went over on carbs or didn’t meet your macro targets. Make a plan to adjust for the next day or week. Small changes can make a big difference in achieving ketosis and losing weight on the keto diet. Tracking your macros and making adjustments as needed is the key to success.
Deal With Side Effects: Know What to Expect and How to Minimize Them
The keto diet can cause some temporary side effects as your body adjusts to burning fat for fuel instead of carbs. Be prepared for the potential “keto flu” and know how to minimize symptoms.
Stay Hydrated
As your body depletes its glycogen stores, you lose a lot of water. Make sure to drink plenty of water and electrolyte beverages like bone broth to avoid dehydration and replenish electrolytes like sodium and potassium. Aim for 6-8 glasses a day.
Expect Fatigue and Dizziness
Your body needs time to become efficient at burning fat for energy. You may feel tired, lethargic or lightheaded as this transition happens. Be sure to get enough rest and eat keto-friendly snacks like nuts or cheese to keep your energy levels up. These symptoms are usually temporary, but see a doctor if they persist or concern you.
Manage Digestive Issues
A sudden drop in carb intake can impact your digestion. You may experience nausea, constipation, or diarrhea. To improve digestion, drink plenty of water, use probiotics, and consider fiber supplements like psyllium husk. Most digestive problems will subside in a week or so.
Combat Keto Flu Symptoms
In addition to staying hydrated and rested, you can further minimize keto flu effects. Use over-the-counter medications such as ibuprofen, acetaminophen, antacids or anti-nausea drugs as needed. Bouillon cubes, pickle juice, and bone broth provide sodium and other electrolytes. Taking exogenous ketones or MCT oils may boost ketone levels and energy. These supplements are not required but may help some people.
The keto flu should only last a few days up to a week. Paying close attention to your symptoms and making adjustments will help you push through this transitional phase. Before you know it, you’ll be cruising on ketones and enjoying the benefits of your keto diet!
Stay Hydrated and Get Your Electrolytes: It's Key for Success on Keto
To succeed on the keto diet, staying properly hydrated and maintaining healthy electrolyte levels are key. As your body transitions into ketosis, you’ll excrete more water and electrolytes like sodium and potassium. Make hydrating and replenishing these minerals a top priority.
Drink Plenty of Water
Aim for 6-8 glasses of water per day as a good rule of thumb. Some signs you may be dehydrated include increased thirst, dry mouth, dizziness or lightheadedness. Keep a water bottle with you and fill it up throughout the day. Herbal tea, broth and other unsweetened beverages also count toward your daily intake.
Increase Your Sodium
The keto diet causes a diuretic effect, so you lose more sodium through urination. Look for ways to add extra sodium to your diet like salting your food generously, eating pickles or sardines, or drinking bone broth. Many keto dieters find they need 3,000-5,000 mg of sodium per day. If you experience fatigue, dizziness or confusion, you may need more sodium.
Supplement With Potassium and Magnesium
In addition to sodium, you need potassium and magnesium which also tend to run low on keto. Aim for 1,000 mg of potassium and 300 mg of magnesium per day. You can take OTC supplements in citrate or glycinate forms which are most easily absorbed. Food sources include avocados, nuts, seeds and leafy greens.
Getting enough water, sodium, potassium and magnesium is key to avoiding the “keto flu” and set yourself up for success on the keto diet. Be sure to listen your body and make adjustments as needed. Replenishing these minerals will help ensure you have enough energy, avoid side effects and stay in ketosis. Staying hydrated and keeping your electrolytes in balance may take some extra effort, but it will make a big difference in how you feel on the keto diet.
Conclusion
So now you know how to get started on the keto diet. This low-carb, high-fat way of eating can be hugely beneficial for your health and waistline if you follow the plan. Stock up on keto-friendly foods, calculate your macros, and ease into ketosis with some intermittent fasting. Before you know it, your body will be burning fat for fuel and you'll feel more energized than ever. The keto lifestyle takes commitment but the rewards are well worth it. You've got this - now go revolutionize your health one delicious keto meal at a time! Stay motivated by connecting with other keto dieters, keep learning, and don't get discouraged if you slip up. Every day is a new chance to be successful. Now stop reading and start doing - your keto journey awaits!
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