9 Beginner Keto Tips Everyone Should Know

12 Sep

FAT BUDDHA

Keto Diet

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9 Beginner Keto Tips Everyone Should Know

The ketogenic diet, or keto for short, is a low-carb, high-fat diet that has been shown to help some people lose weight. It has been around for a long time and was originally used to treat epilepsy in the 1920s. Today, it's used by many people for weight loss and other health benefits. If you're considering starting the keto diet, here are nine beginner tips you should know.

1. Understand What the Keto Diet Is

Before you start any diet, it's important to understand what it is and how it works. The ketogenic diet is a low-carb, high-fat diet. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

There are several versions of the ketogenic diet, including the Standard Ketogenic Diet (SKD), the Cyclical Ketogenic Diet (CKD), the Targeted Ketogenic Diet (TKD), and the High-Protein Ketogenic Diet. The SKD is the most researched and most recommended.

Studies have shown that the diet can have benefits for a wide variety of different health conditions:

Heart disease: The ketogenic diet can improve risk factors like body fat, HDL cholesterol levels, blood pressure, and blood sugar.
Cancer: The diet is currently being used to treat several types of cancer and slow tumor growth.
Alzheimer's disease: The keto diet may reduce symptoms of Alzheimer's disease and slow its progression.
Epilepsy: Research has shown that the ketogenic diet can cause massive reductions in seizures in epileptic children.
Parkinson's disease: One study found that the diet helped improve symptoms of Parkinson's disease.

2. Know What Foods to Eat and Avoid

Knowing what foods to eat and what to avoid is crucial on the keto diet. Here's a general list:

Foods to eat: Meat, fatty fish, eggs, butter and cream, cheese, nuts and seeds, healthy oils, avocados, and low-carb veggies.
Foods to avoid: Sugary foods, grains or starches, fruit, beans or legumes, root vegetables and tubers, low-fat or diet products, some condiments or sauces, unhealthy fats, and alcohol.

It's important to base your diet around whole, single-ingredient foods and to avoid processed foods. Remember that just because a food is “low-carb” doesn't necessarily mean it's healthy or good for the keto diet.

3. Be Aware of the Keto Flu and How to Handle It

When you first start the keto diet, you may experience a period of adjustment known as the “keto flu.” This is a period in which your body is adjusting to burning fat for fuel instead of carbohydrates. Symptoms can include fatigue, headache, irritability, difficulty focusing (“brain fog”), lack of motivation, dizziness, sugar cravings, nausea, and stomach discomfort.

The keto flu can be uncomfortable, but it's temporary. You can reduce your symptoms by staying hydrated, replacing electrolytes, getting plenty of sleep, and ensuring you're eating enough fat and calories.

4. Use a Keto Calculator

One of the best ways to ensure you're staying on track with the keto diet is to use a keto calculator. These calculators can help you determine your macronutrient needs based on your age, gender, weight, height, and activity level. They can also help you figure out how much you should be eating and how much you need to cut back to reach your goals.

5. Meal Prep and Plan Ahead

Meal prepping and planning ahead can make sticking to the keto diet much easier. It can help you avoid last-minute food decisions that might lead you to choose a non-keto meal. Plus, having a plan in place can help you avoid eating the same thing over and over again, which can get boring and lead to a lack of motivation.

6. Stay Hydrated and Replace Electrolytes

Staying hydrated and replacing electrolytes is crucial on the keto diet. When you cut carbs, your body produces less insulin and your glycogen stores decrease. As your glycogen stores decrease, your body gets rid of excess water, which can lead to dehydration. To avoid this, make sure you're drinking plenty of water and replacing electrolytes.

7. Don't Fear Fats

One of the biggest mistakes people make when starting the keto diet is fearing fats. The keto diet is a high-fat diet, so you'll need to eat a lot of fats. This can be a big adjustment for people who are used to low-fat or fat-free diets. But remember, healthy fats are your friend on the keto diet.

8. Keep an Eye on Protein Intake

While the keto diet is high in fat, it's important to also watch your protein intake. Too much protein can prevent ketosis, while too little protein can lead to muscle loss. Try to eat just enough protein to maintain muscle mass and function, but not so much that it interferes with ketosis.

9. Be Patient and Consistent

Finally, be patient and consistent. The keto diet is a major lifestyle change and it can take time for your body to adjust. It's important to be patient and to stay consistent with your diet. Remember, it's not a quick fix, but a long-term lifestyle change.

Conclusion

The ketogenic diet can be a powerful tool for weight loss and improving health. However, it's not for everyone and should be followed under the supervision of a healthcare professional. If you're considering starting the keto diet, these nine tips can help you get started on the right foot. Remember, it's important to understand what the diet is, know what foods to eat and avoid, be aware of the keto flu, use a keto calculator, meal prep, stay hydrated, don't fear fats, watch your protein intake, and be patient and consistent. With these tips in mind, you can start your keto journey with confidence.

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