Jumping into low carb high fat eating? Here are 5 steps you need to take to set yourself up for success!
One of the most popular diets of our days is Keto and for a good reason! When done right it’s extremely powerful and the results can be amazing -- both mentally and physically. With that said, it’s also one of the hardest diets tostick with since it requires a radical changesfrom the standard American diet.
The ketogenic diet is a high-fat, adequate-protein, low-carb diet that forces the body in a state of “ketosis” to burn fats rather than carbohydrates. It can be super tough to start, after all, it’s likely a radical departure from the way you’re eating now (a typical western diet is high in carbohydrates and processed foods).
Before jumping into it, check out these practical tips to prepare and get ready mentally for this huge change to come!
1.The First 10 DaysMay Be The Toughest
Before starting, you should be aware thatif you drop carbs cold-turkey,the first few days you will most likely experience symptoms of your body adjusting to lack of glucose.Many people starting off keto will go through this and it’s often referred to as the “Keto Flu”. It’s caused by your body adjusting to burning fat for energy instead of carbs and it can make you feel weak and lethargic. In some cases you may experience mental fog, fatigue, or hunger. An alternative is gradually shift to a paleo-ish or low carb diet before starting full keto. Incorporating lots of healthy fats in your diet will prepare your body to start burning fat for fuel.Regardless,it’s best to pick a start date when you can take time to adjust.
2. Incorporate Electrolytes to Prevent or Mitigate Unpleasant Keto Side Effects
In ketosis, your kidneys excrete more water and electrolytes. Make sure your body is getting all the essential minerals it needs to function well. Incorporate electrolytes in your diet, such as a sprinkle of sea salt in your water. Another easy way to cover this is by supplementing with an exogenous ketone BHB-salt, which usually has more than enough sodium and magnesium to compensate.
3.Fat-BoostedCoffee and Matcha is a Game-Changer!
The recipe is super simple: mix freshly brewed coffee with MCT oil and your favorite nut milk or creamer. Blend it all together and your delicious, rich, creamy coffee drink is ready to start your morning! It’s not only yummy but it will also help give you more energy and assist in ramping up your fat-burning metabolism.
4. Start Gradually Preparing Before “Going Live”
Keto is a high-fat, low carb diet. Before throwing yourself into the challenge and cutting off all carbs at once it’s a good idea to take baby steps and start to make small adjustments to what you’re eating every day. Instead of rice and potatoes try to opt for greens and veggies. Start cooking with more oils like olive or avocado oil. Realize that eating habits that may work well in other diets such as eating skinless grilled chicken breast simply don’t make sense in Keto as you won’t get enough fats (and they don't taste as good!).
5. Think About Protein
Finally we often forget that Keto is actually a low-carb and moderate protein diet. Youshould watch your protein intake as overeating protein can easily take your body out of ketosis. Think of your ratios and try to have smaller portions or fattier portions of meat. Plant-based alternatives can also be a good way to ensure you're not over-consuming protein.
That's all for now! Good luck and comment below with your questions.
FAQs
You should watch your protein intake as overeating protein can easily take your body out of ketosis. Think of your ratios and try to have smaller portions or fattier portions of meat. Plant-based alternatives can also be a good way to ensure you're not over-consuming protein.
How do people survive on keto? ›
People following the keto diet should be eating foods like fatty fish, eggs, dairy, meat, butter, oils, nuts, seeds and low-carb vegetables. “Fat bombs” like unsweetened chocolate or coconut oil can help people reach their daily goals for fat intake. Keto-compliant foods like red meats and nuts can be costly.
What is the trick to keto diet? ›
Strategies for encouraging the body to enter ketosis include:
- Significantly reducing the carbohydrate intake. ...
- Increasing physical activity. ...
- Fasting for short periods. ...
- Increasing healthful fat intake. ...
- Testing ketone levels. ...
- Checking protein intake. ...
- Consuming more MCT oil.
The mainstay of the ketogenic diet is that dietary carbohydrates are kept very low, with varying levels of protein and fat. The classic ketogenic diet is defined as a diet with one gram protein per kilogram of body weight, 10–15g carbohydrates per day, and the remaining calories from fat.
Can you stay on keto for life? ›
Even if properly followed, a ketogenic diet is not intended to be adhered to long-term, nor is it uniquely effective. Studies show that after 6 months, a ketogenic diet does not lead to significantly higher weight loss than other weight loss approaches.
What is the hardest day on keto? ›
With a Thursday start day, the toughest days fall on Saturday and Sunday which can give your body and brain a bit more grace throughout the transition (this advice applies to the M-F worker bees, of course feel free to adjust your start day to best accommodate your schedule).
What are the top 10 keto foods? ›
These are the top 10 keto foods you should include if you're on...
- Salmon. Whether wild or farm-raised, salmon is rich in fat, making it an essential ketogenic diet staple. ...
- Eggs. This affordable protein and fat source is highly versatile. ...
- Cauliflower. ...
- Greens. ...
- Avocado. ...
- Nuts. ...
- Olive oil. ...
- Zucchini.
The basic rules of keto are eating few carbohydrates and emphasizing fat with a moderate intake of protein. In order to be in a state of ketosis, you will likely have to track the amount of carbohydrates you eat by weighing out your food.
How hard is it to stay on keto? ›
Theories about short-term low-carb diet success include lower appetite because fat burns slower than carbs. But concerns remain about staying on a keto diet long term. And eating a restrictive diet, no matter what the plan, is difficult to sustain. Once you resume a normal diet, the weight will likely return.
What is the healthiest diet in the world? ›
Mediterranean Diet, DASH Diet, and MIND Diets Are the Best Diets of 2024. All three diets are highly recommended by doctors because of their known health benefits. “The Mediterranean eating plan doesn't have a set calorie range or portion guidelines, which is why it can fit almost anyone's needs.
10 Foods You Can't Eat on the Keto Diet & Their Substitutes
- Grains and Starches. ...
- Sugary Foods and Sweets. ...
- High-Carb Fruits. ...
- Starchy Vegetables. ...
- Legumes and Beans. ...
- Processed Foods with Hidden Carbs. ...
- Alcohol and co*cktails. ...
- High-Carb Sauces and Condiments.
Following the keto diet for an extended period of time can be difficult, and even some of its top proponents warn against sticking to its strict guidelines. This includes cutting back carbohydrates to 50 grams a day or less, for at least two to three weeks up to six to 12 months, per the National Library of Medicine.
What foods do not break ketosis? ›
Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.
Can keto be a way of life? ›
Apart from the efficient weight loss the keto diet provides, many people follow it for the numerous health advantages, including improving blood sugar control, better cholesterol profiles, the reduction of high blood pressure, increased insulin sensitivity and being able t finally control their appetite and reach their ...
