You want to know how to start a keto diet and maintain it. Be patient and listen to your body. Changing your entire diet cannot happen overnight. It takes months of work to get used to a keto diet and grow satisfied with it. It’s like cutting back on smoking or alcoholism. You don’t stop and drop it out of the blue. Instead, you do it one step at a time and in a manageable way. Try to cut out non-keto foods little by little. Don’t try all the keto diet tips you learn about at once. Instead, apply them in stages so you have time to adjust.
Adapting to a ketogenic diet means limiting your daily carb limit. This also means limiting your food choices to healthy keto foods only. However, that doesn’t mean that you have to limit the delicious food choices you have. You can still eat Thai BBQ Pork Salad for lunch and Easy Caprese Chicken for dinner. Some of the best foods to eat on a keto diet include meats like fish, beef, and lamb. You can also consume high-fat dairy products like hard cheeses, butter, and high-fat cream. Salad lovers can enjoy meals with low-carb vegetables like spinach and kale. If you need snack foods, look for nuts and seeds. Check here for a more detailed keto snack list. Coconut oil and saturated fats make great ingredients. Sweeteners like stevia and monk fruit are the best types to add to your meals and drinks. Avoid fruits, grains, sugar, and tubers.
It can be challenging to begin a keto diet for beginners. If you look online, you’ll see a lot of recipes and a lot of dos and don’ts. Keep the dos and don’ts in mind, but start your beginner keto diet simple. You can forget about the recipes and create yours instead. All you need to do is to follow a simple formula. That is to pick a protein, pick a low-carb vegetable, and add fat. This works well for all keto foods. It also opens your meals to more possibilities. Once you’re ready for more complicated keto meals, then you can follow the online keto recipes you find.
Indeed, keto focuses on a person’s food and drink intake. To be specific, the ketogenic diet is a low-carb, high-fat diet. However, if you’re aiming to lose weight, you need to put in the hours of exercise, too.
Being active can help you get into ketosis faster.
Remember that exercising uses up the glycogen stores in your body. Since you have a limited carb intake, your liver will look for an alternate source of energy for the muscles. It will instead increase the production of ketones, which is the body’s alternate fuel source. Note that you can’t get into a full-blown exercise routine right away. Your body needs time to adapt to using ketones and fatty acids as fuel. Instead, take between one and four weeks of gradual exercises so your body has time to adjust.
Lastly, after applying all the Keto hacks above, I suggest you reduce all the different factors that can negatively affect your Keto diet. So have enough sleep, reduce your stress, exercise, stay positive, and be active. All of these things will contribute to your fitness goals and benefit your health. Despite further studies needing to be done for conclusive evidence, there have been a few indications from one study that the Keto diet and exercise work well together since it can help retain muscle mass while still burning fat and losing weight. So I’d suggest staying active while on Keto to proportion your muscle to fat ratio effectively. Moreover, the National Sleep Foundation reports that staying active can help you sleep better which is super important since sleep deprivation has been constantly linked with weight gain. In summary, make sure you live a healthy, active, and balanced lifestyle while on Keto!
Here’s a fun little Keto hack some of you might appreciate! If you want a memory aid for some of the dos and don’ts of Keto, simply remember this Shalom acronym and be at peace. (Shalom is the Hebrew word for “peace”). Sweeteners — If you just love sugary flavors, low-carb sweeteners will be your best friend on the Keto diet. The best sweeteners for the Keto diet are natural ones like Stevia that can help lower blood pressure (Source) and Monk Fruit which can help regulate blood sugar levels (Source). Though artificial sweeteners can be fine too (e.g. Sucralose). High-fat dairy — Seriously, avoid low-fat dairy options. Go for dairy products high in protein and fat, but low in lactose. So skip goat’s milk, regular milk (or at least cut intake down a bit and still definitely only drink full-fat), and buttermilk, and eat more full-fat cheeses, creams, and butter. Avocadoes — For 2 grams of carbs for every 100 grams, eating avocado is such an awesome Keto hack! It’s tasty, versatile, and you can’t say enough about its many other health benefits… Low-carb vegetables —Bell peppers, artichokes, spinach, broccoli, cauliflower, cucumbers, lettuce, cabbage, eggplant, sprouts, kale, garlic, tomatoes, celery, green beans, zucchini, and mushrooms, are just some great low-carb options for Keto. Other fats — The “good” fats for Keto are saturated fats, natural trans and polyunsaturated fats, and monounsaturated fats, whereas the “bad” ones are processed trans and processed polyunsaturated fats. Meats — Some good meats for Keto are porterhouse, New York strip, ribeye and t-bone steaks, chicken thighs, lamb chops, pork belly, bacon, baby back ribs, and any other meats where you leave the skin on with it.
To make sure you stick to your Keto diet all week, make sure you plan out your meals for the entire week. That way you know exactly what ingredients to shop for and you won’t be tempted to cheat. There are plenty of awesome Keto recipes out there, so try to get a week ahead for your diet!
Make sure to ask your doctor before going on any diet like this. Compared to calorie restrictions, intermittent fasting only limits your eating windows to just a few hours a day. So for instance, for 14-16 hours of the day (and yes, this can include the time you sleep), you won’t eat anything with calories, only drink water. And for the rest of the day, you’ll eat healthy meals. Your body will break down extra fats that are stored and use it as energy during fasting days. It’s pretty simple!
One of the best ways to save money on vegetables is to buy in bulk when on sale. And don’t worry about them going bad, you can just store them in your freezer. But before you put them in, wash, peel and chop them into different sizes for your different healthy recipes. You’ll find this super helpful especially for busy, lazy days where you can’t have healthy foods on hand. Implement this tip and you’ll save so much time and money.
Say goodbye to your acidic foods and drinks that include alcohol, sodas, low-fat dairy products, and sweetened teas or coffees (but don’t worry, black coffee is keto). These are foods and drinks that negatively affect your health and alkaline balance which is essential in your diet. This doesn’t mean you’ll ditch them forever, you just need to skip them temporarily as you go with Keto diet. PS. Try drinking things like protein shakes, reduced-sugar juices, almond milk, or green tea!