Start by familiarizing yourself with food labels and checking the grams of fat, carbs, and fiber to determine how your favorite foods can fit into your diet.
- The Successful Keto Diet Plan
- A Step-by-Step Guide to Start Keto
- What is Keto?
- What are the Advantages of Keto?
- Keto in Your Everyday Life
- Recipes for Beginners on a Keto Diet
- Preparing your Food for Ketosis
- Food List for Beginners on a Ketogenic Diet
- How to Prepare Your Own Foods for Ketosis
- Tips and Tricks for Beginners of a Ketogenic Diet
The Successful Keto Diet Plan
Getting to know what the basics of the keto diet are and what to avoid, and then allowing yourself to eat whatever you want without concern about bloating or weight gain, is the key to weight loss on keto.
In this plan, you can go as long as you want between meals and with food choices. You’ll find the most success when you plan ahead to make every meal count. There are several healthy keto breakfasts to choose from, including avocado toast, egg white omelettes, and oatmeal.
Keep in mind that there’s a fine line between making the best possible breakfast choices and overindulging in the way you’d on non-keto diets. Try making up to three meals per day, as well as snacks, from scratch.
The regular meals will give you the energy you need, and you won’t go hungry between meals.
A Step-by-Step Guide to Start Keto
Take the below steps to find and successfully complete your first day of keto and feel great about it.
Step 1: Start a journal. Sneak into the kitchen. Get out a pen, paper, and an old receipt.
Write down what you eat throughout the day, whether or not you’re full, and what you burn at the gym. Most people who follow a ketogenic diet can accurately calculate how much they burn at the gym by simply measuring their basal metabolic rate (BMR).
When BMR exceeds 3500 calories a day, the body uses fat and protein as its primary sources of energy. On a keto diet, the body burns most of its stored body fat for energy instead of carbs.
Step 2: Dump Your Junk Food Eat 100 grams of protein. On the keto diet, protein is defined as meat, eggs, or dairy.
What is Keto?
To recap: The Keto diet is a low-carb, high-fat, moderate protein, and high vegetable diet that takes less than 24 hours to implement. Why is it called a Keto diet? The first goal of the diet is to drastically reduce or eliminate the number of carbohydrates consumed in the diet.
Many people say they feel better after they’ve been on the diet for a while, and they attribute that to the fact that the diet offers an easy solution to many of the problems that contribute to obesity and related diseases.
Ketogenic diets were introduced by doctors who believed the diet would help insulin levels, increase energy levels, decrease inflammation, and assist in weight loss. What Does The Keto Diet Require? Many people think that you can eat just about anything on the Keto diet.
What are the Advantages of Keto?
One big advantage of Keto is weight loss. Your body is craving fat for fuel and once you are able to satisfy this craving by eating fats, your body will use fewer calories. Keto is also good for maintaining muscle mass.
If you lose your muscle mass during pregnancy, it can impair your ability to regain it later. Other Advantages of Keto Diet Avoiding carbs for long periods of time can be very difficult.
You will have cravings and if you allow yourself to indulge too many of these cravings, you will not only set yourself back in your weight loss goals but also will be setting your child back from his development.
For all of these reasons, Keto may be the best way for you to lose weight. After you get familiar with food labels and weigh yourself, it is time to start your Keto diet.
Keto in Your Everyday Life
The second part of changing your eating pattern is sticking to the diet. The Ketogenic Diet provides a workable solution for those who aren’t exactly disciplined about their diet. Since your body has no choice but to burn fat for energy, you’ll be extremely hungry.
To make things more confusing, you can still eat normally while on a Ketogenic Diet, so don’t lose all hope. Find a friend or family member who is also on a similar diet to follow your daily exercise regimen with you.
You will need some accountability to stay on your health-focused routine.
1. Reduce the amount of grains, dairy, and sugar in your diet. This will lower your insulin levels and ensure you have enough energy to work out.
2. Avoid taking in excess amounts of animal protein, even if you are not vegetarian.
Recipes for Beginners on a Keto Diet
Move over, Whole30, a similar (if not identical) diet program has been taking over Instagram. Its success, along with the high number of people moving to it, suggests that keto is quickly becoming one of the most popular diets in the country.
And for good reason, it’s very effective. It gets rid of food cravings by preventing the body from producing the insulin that metabolizes carbohydrate and fat. In addition, the high fat and low carb approach has plenty of health benefits including weight loss, healthy skin, hair and nails, lowered blood pressure, improved sleep, and even improvements in mental focus.
While a keto diet is not a diet that you will easily abandon, once you understand the basics and begin implementing your plan, it becomes much easier to make lasting changes that stick.
Preparing your Food for Ketosis
Having a plan in place is the best way to avoid trouble. To prepare your food, you need to know what ketogenic foods you’ll be eating and how many you can eat.
Just as you wouldn’t go out to dinner with only one fork and knife, you don’t want to be preparing your meals for keto diet in a way that’ll leave you feeling hungry or unsatisfied.
That’s why it’s good to prepare ahead, and check out my keto meal prep recipe tutorial for some ideas on what to prepare.
Food List for Beginners on a Ketogenic Diet
–Breakfast. It’s okay to have the occasional pancake or waffle. Just keep in mind that you are starting a diet, so reduce or eliminate the sugar, flour, and cream.
–Lunch. A typical ketogenic diet lunch is typically a salad, a sandwich, and a piece of fish or meat. Avoid heavy cheese.
–Dinner. The key to successful ketogenic diets is to balance out the “bad carbs” with protein and healthy fats. Examples of delicious, low-carb dinners include bacon with a poached egg or chicken breast with rice and vegetables.
–Drinks. Some people will drink low-calorie, alcohol-free sodas. If you are drinking sugary sodas or alcohol to excess, try drinking water with lemon instead. How to Plan for Keto Diet You’ll need to plan ahead for your diet because you’ll only eat between 4-6 hours a day.
How to Prepare Your Own Foods for Ketosis
For a nutritious meal plan that is ready to eat, use the following meal prep methods. Prepping Keto-Friendly Meals Pumpkin Seeds Pumpkin seeds are high in magnesium, making them a great option for a Keto diet.
Pumpkin seeds can be roasted and turned into a delicious snack or added to a salad. Pumpkin seeds are an excellent source of fiber and also contain healthy fats like omega-3s, calcium, manganese, and vitamin E.
Pumpkin seeds are a good source of magnesium, making them a great option for a Keto diet. A 1/2 cup serving of roasted pumpkin seeds will only have about 50 calories and 4 grams of protein, making them a nutritious choice for the Keto diet.
Tips and Tricks for Beginners of a Ketogenic Diet
This is where I turn the perspective on myself and how I ended up with the ketogenic diet. Final Thoughts on Starting a Keto Diet Let’s finish by summarizing my experience with the ketogenic diet.
I set out with a goal to lose weight, lower my blood sugar levels, and reduce my overall symptoms of chronic illness. It took time to adjust to the diet and shed the pounds, but it’s been worth it.
I’ve learned so many things in the past year from the ketogenic diet, but there is one thing I’ll never forget: you’ll feel more alive than you ever have.
Related Reading: Weekly Progress Update and A New Goal: Becoming a Happy Medium! Our first week of the keto diet was rocky, but we’re getting there!
KETO is a huge passion of mine and a diet that I often follow myself. About 2 years ago I discovered Ketogenic nutrition and have immersed myself – becoming obsessed with the science and physiologic mechanisms behind weight loss and weight gain, and how KETO can help in this battle.
Keto was a GAME CHANGER for a carb-addict like me because as long as you stick to it – you start to feel incredible, your cravings are almost non-existent, you’re full and satiated most of the time, food stops controlling your life – and weight loss is a nice perk that comes along with it.
If you’re interested in losing weight with Keto – make sure you DO YOUR RESEARCH (as if I didn’t say it enough in the video). There is a lot that goes into this diet and there are a lot of side effects that can occur if you’re not careful.
This diet is NOT for everyone, but it might just be the diet that you’ve been looking for to finally lose the weight. I use the term diet, but it is really a lifestyle. Be sure to consult your medical provider FIRST before implementing any diet or weight loss strategy – especially if you are on medications and have medical conditions such as diabetes or high blood pressure.
Recommended Keto Calculator:
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The Keto Beginning:
The Obesity Code:
The Art of Science of Low Carb Living…
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