Simply putting keto diet is a high-carb, low-fat, low to moderate Protein Diet by restricting carbohydrates drastically in your diet, entering and maintaining metabolic ketosis, the state where the body burns badly An effective alternative fuel called ketones doesn’t just help the keto diet with weight loss but current research also indicates that it can help to improve health conditions such as heart disease, type 2 diabetes and Alzheimer’s disease illness.
To start your keto journey on the right foot here are our top three Basic tips: eat the right foods, eat the right amount of those foods, prepare for the keto flu.
Let’s start with food. Your goal consistently is to replace carbohydrates heavy foods with these keto-friendly foods that will help you eat fewer calories. Before helping to start jumping and maintaining ketosis, you will need to focus on high-fat dairy meats, healthy oils, leafy greens and ground greens, nuts and seeds, berries, avocado, and keto certified sweeteners you will need.
Completely avoid grains, fruits, sugar, and starchy vegetables. You have to be relying much more on home-cooked food rather than packaged processed or prepared foods. You may be surprised by how many things like cookies, pasta bread, and ice cream you can still have fun if you just learn how to make it keto-friendly.
It’s not just eating the right foods though, you must also learn how much to eat that brings us to our second point. The keto diet can help you restrict calories slowly and steadily. This results in long-term weight loss but it can be difficult to do if you are not carefully tracking what you eat. One way to know how much you should be eating on a keto diet is to check your progress every few weeks and adjust accordingly.
You need to track your macronutrients or macros, those are carbohydrates, fats, and protein that need to be kept in a delicate balance to keep your body in ketosis The general rule of thumb we recommend eating below 35 grams of carbohydrates daily, get 70% of your calories from fat and 25% from protein. Finally, when you are starting a ketogenic diet you should prepare For keto flu when you first cut back on carbohydrates your body will experience some changes as they adapt to your lifestyle. One possible change is Keto flu is an umbrella term for flu-like symptoms you may experience like fatigue or mental fog; usually, these symptoms last only a short time. But it is better to be prepared you will need to drink more water to increase sodium potassium and magnesium intake and eat more fats, especially MCTS.
Most importantly, check in yourself from time to time to watch for changes in your body composition and how you feel to be sure of the ketogenic diet.