How to Start Keto: A Simple Guide for Beginners

The ketogenic diet, or keto, is a low-carb, high-fat eating plan that has gained popularity for its potential health benefits, including weight loss and improved energy levels.

The easiest way to explain it is NO MORE CARBS OR SUGAR. If you can avoid it, don't touch it, and you must be diligent. A few mess-ups will destroy your progress. 1. Understand the Basics of Keto At its core, the keto diet focuses on drastically reducing carbohydrate intake and replacing it with fat. This shift prompts your body to enter a metabolic state called ketosis, where it becomes efficient at burning fat for energy. 2. Calculate Your Macros To effectively follow a keto diet, it’s important to understand your macronutrient ratios. A common breakdown is: 70-75% Fat 20-25% Protein 5-10% Carbohydrates

To make this easy, use an app that will allow you to scan labels to track your food. It is the best way to track your ratio. I currently use Lose It because of the ratio, and this will also help you begin to remember the foods that work for you. 3. Plan Your Meals Creating a meal plan is essential to stay on track. Focus on whole, unprocessed foods. Keep to the same meals at the start, it may be kind of boring, but it works. Good options include: Fats: Avocados, nuts, seeds, olive oil, and coconut oil Proteins: Meat, fish, eggs, and dairy Low-Carb Veggies: Leafy greens, broccoli, cauliflower, and zucchini 4. Stock Your Pantry Please be careful with keto snacks, there is a lot of food pretending to be keto but it's not. 5. Electrolytes When you start keto, your body may lose water weight, and electrolytes. Drink plenty of water and consider supplementing with electrolytes (sodium, potassium, and magnesium) to help prevent symptoms of the "keto flu," which some people experience when starting the diet. Plus, a decent flavor electrolyte powder will help add some fun to your water because no more juice or soda for you. 7. Be Patient and Stay Committed Remember that transitioning to a keto diet takes time. It’s normal to experience cravings or challenges at first. Stay motivated, remind yourself of your goals, and don't hesitate to seek support from online communities or friends. By following these steps, you can successfully embark on your keto journey and enjoy the potential benefits this eating plan has to offer. Good luck!