If you're just starting out on the keto diet, it can be a little overwhelming. There are so many things to learn and remember! In this beginners guide to keto, we will walk you through everything you need to know in order to make your transition as smooth as possible. We'll cover topics such as how to start keto, what foods to eat and avoid, and how to track your progress. So whether you're completely new to the keto diet or just need a refresher course, read on for all the information you need!
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Beginner's Guide To Keto: How to Start
The keto diet is a low-carb, high-fat diet that involves drastically reducing your carbohydrate intake and replacing it with healthy fats. When your body enters ketosis (a state of burning fat for energy instead of carbs), you'll experience weight loss, increased energy, and better mental clarity.
If you're ready to start the keto diet, here is our handy beginners guide to keto in just few simple steps:
Figure out your daily carb limit
The general rule of thumb is to consume no more than 20 grams of net carbs per day in the beginning. Net carbs are calculated by subtracting fiber from total carbohydrates.
Meal planning and prepping
Begin planning and preparing your meals beforehand, so that you have healthy food ready when hunger strikes! It's always best to plan ahead of time rather than waiting until the last minute. Need some ideas? Read our blog post about keto meal prep recipes.
Get those Keto essentials
Stock up on keto essentials like eggs, meat, seafood, avocado oil or MCT oil for cooking (olive oil is great too!), dairy products such as butter and cream cheese for baking purposes only - not consumption), nuts/seeds like almonds and chia seeds which are high in fiber but low in net carbs (they're also packed with protein!). This will ensure that no matter what happens during the day there will always be something available at home should an unexpected craving strike ;).
Drink plenty of water and avoid sugary drinks
The keto diet is a dehydrating one, so it's important to drink lots of fluids - especially water! Avoid drinks with high sugar content such as sodas, sports drinks, and fruit juices. You can give your skin an extra bit of love during this time with a hyaluronic acid serum.
How To Start Keto: What to Eat
Now that you know how to start the keto diet, let's talk about what foods you can eat! On the keto diet, you'll want to focus on eating real whole foods like meat, seafood, eggs, vegetables, nuts/seeds, and healthy fats.
Here are a few ideas for each category:
-Meat: beef, pork, lamb, poultry (chicken or turkey), game meat (venison, elk, etc.), organ meat
-Seafood: salmon, trout, tuna, shrimp, crab
-Eggs: chicken eggs, duck eggs, quail eggs
-Vegetables: broccoli, cauliflower, cabbage, spinach, kale
-Nuts/Seeds: almonds, walnuts, macadamia nuts,, chia seeds
-Healthy Fats: avocado oil or MCT oil (medium chain triglycerides), olive oil. butter and cream cheese for baking purposes only - not consumption)
What to Avoid on the Keto Diet
Now that you know what to eat on the keto diet,. it's important to be aware of what foods to avoid. The most obvious foods to avoid on the keto diet are those that contain carbohydrates. This includes grains such as wheat, rice, and oats; starchy vegetables like potatoes and corn; fruits with high sugar content (bananas, apples); sweets like candy or chocolate; legumes such as beans and lentils; sugar in all forms - even honey!
Avoiding these foods may sound simple enough but it's not always easy when you're surrounded by temptations at every turn - from work functions to social gatherings or just walking through your favorite grocery store! That's why being prepared is so important: if you know what types of food will be served ahead of time then there won't be any surprises later down the road (and hopefully less temptation!).
The keto diet can seem overwhelming at first, but with a little bit of planning and preparation it's definitely doable! Just remember to start slow and gradually decrease your carb intake as you become more adapted. And most importantly, have patience - the results will come! Be sure and keep this beginners guide to keto bookmarked for future reference.