If you’ve been looking into the world of dieting and healthy eating recently, chances are you’ve come across the term “keto”. Keto, short for ketogenic, is a high-fat, moderate-protein, low-carb diet that has gained popularity in recent years for its potential weight loss benefits and ability to improve various health markers.
However, starting a keto diet can be daunting for beginners. You may wonder what foods to eat, how to calculate macros, and most importantly, how to stick with it in the long run. If you’re considering giving keto a try, here are some tips to help you get started and stay on track.
1. Educate Yourself: Before starting a keto diet, it’s important to understand the basic principles behind it. Keto is all about shifting your body’s metabolism from burning glucose for energy to burning fat. This is achieved by drastically reducing your carb intake and increasing your fat consumption. Learn about which foods are high in carbs and which are not, and familiarize yourself with the concept of net carbs (total carbs minus fiber).
2. Calculate Your Macros: To achieve ketosis and reap the benefits of a keto diet, you’ll need to carefully monitor your macronutrient intake. A typical keto diet consists of around 70-75% fat, 20-25% protein, and 5-10% carbs. There are various online calculators that can help you determine your ideal macro ratios based on your weight, height, activity level, and goals.
3. Stock Up on Keto-Friendly Foods: One of the keys to success on a keto diet is having the right foods on hand. Stock your pantry and fridge with keto-friendly staples such as avocados, nuts and seeds, olive oil, coconut oil, fatty cuts of meat, eggs, and low-carb vegetables like spinach, cauliflower, and zucchini. It’s also a good idea to invest in some keto-friendly snacks for when you’re on the go.
4. Meal Prep: Planning and prepping your meals in advance can make sticking to a keto diet much easier. Spend some time each week preparing keto-friendly meals and snacks that you can grab on the go or heat up quickly when you’re short on time. Having healthy options readily available will prevent you from straying from your diet and reaching for convenient but carb-heavy foods.
5. Don’t Forget to Hydrate: Drinking plenty of water is important on any diet, but it’s especially crucial on a keto diet. As your body adjusts to burning fat for fuel instead of carbs, it can excrete more water and electrolytes, leading to dehydration and potentially causing the “keto flu”. To prevent this, make sure you’re drinking at least 8-10 glasses of water per day and consider adding electrolyte supplements or drinking bone broth to replenish lost nutrients.
6. Stay Consistent: Like any diet, consistency is key when it comes to success on a keto diet. It’s normal to experience some initial challenges as your body adapts to burning fat for fuel, but stick with it and give your body time to adjust. Don’t get discouraged by temporary setbacks or slow progress – remember that everyone’s journey is unique, and it’s important to focus on your own goals and how you feel.
Starting a keto diet can be a challenging but rewarding experience for beginners. By educating yourself, calculating your macros, stocking up on keto-friendly foods, meal prepping, staying hydrated, and staying consistent, you can set yourself up for success on your keto journey. Remember that everyone’s body is different, so listen to your body and adjust your diet as needed to find what works best for you. Good luck!
