5 Tips For Getting Started With The Keto Diet

Get started with Keto

We’ve all heard of the Keto diet sweeping the world due to its effectiveness. Here are 5 tips for getting started with the Keto Diet today! This diet is a low-carbohydrate diet that involves putting your body into Ketosis with the intention of losing weight. It can be a challenging initial adjustment for some people, but once you get the hang of it, it becomes so much easier. It’s all about having the right mindset (focusing on what you will gain rather than what you may be fearful of losing)!

So how do you get started on the Keto diet?

Obviously, the Keto diet involves more than just eating low-carb. You have to consume the correct amounts of healthy fats, quality protein, and carbs to hit the right balance to get you into the state of Ketosis but not harm your body.

The ideal percentages are as follows:

● Carbohydrates: 5-10%
● Proteins: 20-25%
● Fat: 70-80% of calories

The exact caloric intake and macronutrient ratios you aim for will depend on the following factors:

● Desired amount of fat loss
● Goals you set for yourself
● Your health
● Your level of physical activity

When in Doubt, Eat Less Carbs and More Fat !

The idea behind putting yourself into Ketosis is so that your body will begin to use (and burn) fat instead of glucose, as its main energy source. Getting into the rhythm of this diet is the key, and we’re here to help make it easier.

1) Do your research

Keto Fats

When starting the Keto diet, research the types of food you can and should eat to keep yourself in healthy, effective Ketosis. You should be sure to incorporate plenty of vegetables with a low-carb count like broccoli, leafy greens, cauliflower and cabbage. You also want to include quality proteins like grass-fed beef, wild-caught salmon, and organic meats and seafood.

High-quality fats are a huge part of Keto as well. Some of these fats include coconut oil, avocado oil, MCT oil, fatty meats and avocados. Some high-quality full-fat dairy that is free of antibiotics is also good to work into your diet, as well as low glycemic index fruits like blueberries, strawberries and blackberries.

2) Determine your Macros

Keto Macros

You need to determine the exact number of macronutrients (i.e. how much fats, proteins and carbohydrates you ingest at every meal) you need to consume. Every person is created differently with different needs, activity levels, goals, and body types; you have to determine what exact nutrients you need. Some need 20-30 grams of net carbs a day to have success on the Keto diet, but others can’t go over this limit at all.

There are many macronutrient calculators available online to help you determine your personal carb, protein, and fat-intake, and to help you figure out your daily caloric intake. Here’s a link to a good one! For the first few weeks of your Keto diet, don’t worry about tracking these macros exactly or sticking too hard to the restricted calories unless your goal is weight loss. Once you’re comfortable with Keto, you can scale them down.

3) Get yourself into Ketosis quickly

In order to get any of the benefits of the Keto diet, you have to enter the state of Ketosis. Once you’ve gotten used to keeping to your macros, it’s time to speed up your transition with the following:

● Fasting: An intermittent fasting approach of fasting for 16 hours a day and eating only within an 8-hour window can help to raise your Ketone levels.
● Exercise: You can burn off glycogen and speed up your adaptation to Ketosis by exercising more.

One thing you have to be prepared for is the Keto flu. This is a temporary condition that some experience as they first make the transition into Ketosis. To limit your symptoms and maybe avoid Keto flu entirely, eat real food and stay hydrated and take electrolytes.

4) Watch out for or Test your Ketones

Believe it or not, Ketosis is a metabolic state that is entirely measurable. One of the ways to determine if you’re actually in Ketosis is to test your Ketone levels with test strips or a blood meter. This will help you determine if you need to make adjustments to your caloric-intake or your macros.
Another way is to be mindful of and listen to signals that your body sends you that it is in a state of Ketosis. Some these are ..

  • Strong smelling urine
  • Bad breath (like acetone or nail polish)
  • Short-term fatigue and/or flu symptoms
  • Appetite suppression
  • Weight loss!

Keeping a food journal or maintaining a record of what you eat in an app can also help you stay in Ketosis and see where you went wrong if you fall out of it.

5) Maintain Ketosis

The last step is to stick with it. Keep yourself in Ketosis, keep checking your Ketones, and don’t diverge from your structured diet and allotted macros. You’ll start to reap the many benefits of the Keto diet the longer you stay on it.

Join my free private Facebook group!

If you are keen on (or already are) taking the Keto journey, I invite you to join my private Facebook group where you can interact with me and a community of like-minded people, ask questions and share your own journey, victories and challenges!

The Keto Diet for Weight Loss – Get started on Keto today!

Keto Weight Loss

Almost everyone has heard about Keto or seen people get magical weight loss results with the Ketogenic diet (more commonly referred to as Keto). If you are wondering what exactly the Keto diet is and how you can get started on Keto, or need some tips to make sure you are doing Keto right, you have landed at the right place!

Keto Weight Loss

Of late, this low-carb way of eating is hitting all the headlines for tons of pounds shed, even though it’s actually been around for quite some time. Originally designed as a way of eating for children with epilepsy, it has grown in the last decade or so into quite the weight loss and diet phenomenon!

In the simplest of terms, the Keto diet is a low-carb style of eating which causes the body to shift into a state of ‘Ketosis’. By limiting carbs, the body has no choice but to turn to a different (and more efficient) fuel source. The main objective in the Keto diet is to switch from using glucose as a fuel source and transition over to using ketones instead.

Ketones are produced in the liver by the breakdown of fat cells. Essentially, the body is burning fat for fuel in ketosis. The human body is very brilliant designed and when given the right tools, runs like a well-oiled (remember, oil is fat) machine!

Keto Fat Burning

How to Achieve the State of Ketosis

The metabolic state of Ketosis is achieved once you get started on Keto by maintaining a daily carbohydrate intake under 20-30 grams. It’s actually really simple. It only takes 24-48 hours of low-carb eating to shift the body naturally into Ketosis.

Now that Keto is so popular, every nutrition store has a variety of ketone-enriched supplements to push the body into ketosis faster, but for the average person using Keto as a weight loss plan, these supplements (called Exogenous Ketones) are completely unnecessary and quite frankly, a waste of money.

There is another huge marketing trend towards testing whether your body is in a state of Ketosis or not. These include Keto breathalyzers, blood tests and urine strips (similar to what the nurse uses when running a urinalysis), but these have thus far been highly inaccurate and are again, unnecessary. When you get started on Keto, the body gives signals when it is first in Ketosis, and it’s very easy (and advantageous) to tune in to your body to learn about the messages it is sending you.

Here are a few of the messages or indicators:

  • Strong smelling urine
  • Bad breath (like acetone or nail polish)
  • Short-term fatigue and/or flu symptoms
  • Appetite suppression
  • Weight and Fat loss!

By allowing the body to enter Ketosis naturally, without artificial enhancements, one knows exactly what’s going in and coming out. Speaking of which, sometimes what’s coming out (at first) isn’t very regular. After all the body is used to years of eating complex carbohydrates and will naturally go through an adjustment period.

Keep in mind, more of what’s being ingested is being utilized by the body now so there’s less to evacuate. If the frequency gets concerning, please contact your health professional for advice.

Keto Poop

The Bad Foods for Keto

It’s not a long list (like many probably fear). In fact, the guidelines are really simple.

Steer clear of these food groups:

  • Sugar
  • Starchy foods
  • Grains
  • Trans-Fats
  • Fruit
  • Low-fat and Diet products

The biggest key to being successful with the Keto diet is in taking on a more natural approach to eating. The more “real” the food, the better for you. A good habit to form is reading Ingredient Labels. Many items labeled “Diet” or “Low-fat” or “Heart Healthy” are riddled with sugars and carbs to make up for the taste.

what not to eat on Keto

The Good Foods for Keto

Keto Allowed Foods

This is absolutely the best part of the Ketogenic diet! Below is a list of categories and a brief explanation of each:

  • Protein. The best of the best is organic, pasture raised and grass-fed meat, seafood and cheese.
  • Veggies. Lean towards leafy greens and veggies grown above ground. Underground veggies are typically high in carbs. Fresh or frozen, it doesn’t matter.
  • Dairy. Full-fat dairy items.
  • Fats & Oils. Always opt for a natural fat source. When necessary for cooking choose coconut, butter or olive oil.
  • Nuts and Seeds. Fatty nuts like macadamias and almonds are great in moderation.
  • Beverages. Water. If flavoring is needed use real fruit juices or flavorings using Stevia as the sweetener.

The Keto Macronutrient Ratio

Calculating the individual macronutrient ratio is based on current weight, health history and weight loss goals for that person. Macronutrients are carbohydrates, proteins and fats. Since the carb count is less than 25 grams daily, it should equal to no more than 5% of daily macronutrient intake.

There are a number of calculators available online to assist in calculating macros. Seeking the advice of a professional, like a certified nutritionist, is optimal but not always an option for some.

An individual macro ratio might be 5-10% calories from carbs, 55% calories from fats and 40% calories from protein. Depending on the caloric needs and weight loss goals, the actual grams of each macro will fluctuate. That is, except the carbs. Carbs should always be under 30 grams daily and some even go as low as 20 grams.

Keto Macros

The Reality of Keto – What the Keto Diet actually is ..

Yes, cutting back drastically on carbs for a hard-core bread and pasta eater is going to be a challenge. The good news is for most people, the carb-cravings fade away after the first couple of weeks (sometimes earlier).

And of course, the rapid and efficient weight loss becomes a driving force in continuing with this new way of eating. And that’s exactly what the Keto diet is: A new way of eating!

This isn’t for yo-yo dieters or those just wanting to lose a couple pounds by next week. The Keto diet is a lifestyle change. And it is most definitely a change for the better!

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