If you’re looking to kickstart your health and wellness journey, the ketogenic diet may be just what you need. The keto diet is a high-fat, low-carb eating plan that has gained popularity in recent years for its potential weight loss and health benefits. With its focus on consuming healthy fats and limiting carbohydrates, the keto diet has been shown to help individuals lose weight, improve their energy levels, and even boost cognitive function.
If you’re new to the ketogenic diet, it can seem daunting at first. But don’t worry – we’re here to guide you through the basics and help you get started on your keto journey. Here is the ultimate beginner’s guide to keto: what to eat and how to start.
What to eat on the keto diet:
The key to success on the keto diet is to focus on eating high-fat, moderate-protein, and low-carb foods. Here are some keto-friendly foods to include in your diet:
– Healthy fats: Avocado, olive oil, coconut oil, nuts and seeds, butter, and fatty fish like salmon
– Protein sources: Meat, poultry, fish, and eggs
– Non-starchy vegetables: Greens, broccoli, bell peppers, zucchini, and cauliflower
– Dairy: High-fat dairy products like cheese and full-fat yogurt
– Low-carb fruits: Berries like strawberries, raspberries, and blueberries
– Snacks: Pork rinds, cheese sticks, and nuts
Foods to avoid on the keto diet:
To successfully follow the ketogenic diet, it’s important to avoid high-carb foods that can kick you out of ketosis. Here are some foods to steer clear of:
– Sugary foods: Candy, soda, ice cream, and baked goods
– Grains: Wheat, rice, oats, and corn
– Starchy vegetables: Potatoes, sweet potatoes, and carrots
– Processed foods: Fast food, pre-packaged meals, and sugary snacks
– Sugary fruits: Bananas, apples, and citrus fruits like oranges
How to start the keto diet:
Now that you know what to eat and what to avoid on the keto diet, it’s time to start implementing these changes into your daily routine. Here are some tips to help you get started:
1. Calculate your macros: Use an online calculator to determine your daily caloric intake, and then break down those calories into the appropriate ratios of fats, proteins, and carbs for the keto diet. Aim for around 70-75% of your calories from fats, 20-25% from protein, and 5-10% from carbs.
2. Meal plan and prep: Plan your meals ahead of time to ensure you have keto-friendly options readily available. Cook in bulk and store individual portions in the fridge or freezer for easy access throughout the week.
3. Stay hydrated: Drink plenty of water to stay hydrated and help with keto flu symptoms that may arise as your body adjusts to burning fat for fuel.
4. Monitor your progress: Keep track of your food intake, weight loss, and energy levels to adjust your diet as needed to meet your goals.
Remember, the keto diet is not a one-size-fits-all approach – it may take some trial and error to find what works best for you. Listen to your body, pay attention to how you’re feeling, and consult with a healthcare professional before starting any new diet. With dedication and commitment, you can successfully transition to the keto lifestyle and reap the benefits of improved health and wellness.
