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
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
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!