Starting a Keto Diet - 8 Steps to Success
The keto diet has become increasingly popular in recent years as more and more people discover its potential health benefits.
But starting a keto diet can be intimidating, especially if you're not sure where to begin. Here are some tips to help you get started on your keto journey:
1. Focus on whole, natural foods
The keto diet is all about eating whole, natural foods. This means focusing on nutrient-dense, low-carb vegetables, healthy fats, and high-quality protein sources.
Avoid processed, packaged foods and focus on nourishing your body with real, whole foods.
2. Don't be afraid of healthy fats
One of the biggest misconceptions about the keto diet is that it's high in unhealthy fats.
In fact, healthy fats are an important part of the keto diet, providing energy and helping you feel full and satisfied.
Good sources of healthy fats on the keto diet include avocados, olive oil, coconut oil, and fatty fish.
3. Remove temptations at home
When starting a keto diet, it is a good idea to remove foods from your home that are high in carbs and not keto-friendly.
Some examples of foods to remove from your home when starting a keto diet include:
- Bread, pasta, and other grains: These foods are high in carbs and should be avoided on a keto diet. Instead, focus on eating low-carb foods such as meat, fish, eggs, vegetables, and healthy fats.
Related: Best & Worst Meats for Keto | Best & Worst Seafood for Keto
- Sweets and sugary snacks: These foods are high in added sugars and can derail your keto diet. Instead, opt for keto-friendly snacks such as nuts, seeds, avocado, and cheese.
Related: Best & Worst Nuts for Keto | Best & Worst Seeds for Keto
- Processed and packaged foods: Many processed and packaged foods contain hidden carbs and additives that can make it difficult to stick to a keto diet. Instead, focus on eating whole, unprocessed foods.
- High-carb fruits: Fruits such as bananas, mangos, and grapes are high in carbs and should be avoided on a keto diet. Instead, opt for low-carb fruits such as strawberries, raspberries, and avocado.
Related: Best & Worst Fruits for Keto
- Starchy vegetables: Vegetables such as potatoes, sweet potatoes, and corn are high in carbs and should be limited on a keto diet. Instead, focus on eating non-starchy vegetables such as leafy greens, broccoli, and cauliflower.
Related: Best & Worst Vegetables for Keto
4. Calculate your macro ratios
The next step is to determine the right balance of fats, proteins, and carbohydrates for your ketogenic diet.
This is known as your macro ratio, and it will typically be 70-75% fat, 20-25% protein, and 5-10% carbohydrates.
You may use our free keto macros calculator to know your ideal macros based on your lifestyle and goals.
5. Plan your meals
Once you know your macro ratios, you can start planning your meals and snacks accordingly.
One of the best tips we often tell our readers is that meal planning is a game changer. Planning your meals can help you stay organized and avoid impulse purchases of non-keto foods.
On a high-carb diet, it's easy to grab a bag of chips, a candy bar, or a package of pasta, but maintaining a low-carb lifestyle demands more planning.
If you're not sure yet on how to plan your meals by yourself, you may check out our 4-Week Keto Meal Plan.
The meals are already pre-calculated to have less than 20g net carbs and less than 1,500 calories per day. The recipes are simple, healthy, and easy to make so they are perfect for beginners.
Click here to learn more.
6. Track your macros
To ensure you're staying on track with your ketogenic diet, it's important to track your food consumption.
You can use a food diary or a smartphone app to track your macros, and adjust your diet as needed to meet your goals.
7. Drink plenty of water
Staying hydrated is important on any diet, but it's especially important on a keto diet.
When you reduce your carb intake, your body excretes more water and electrolytes, which can lead to dehydration if you're not careful.
Make sure to drink plenty of water throughout the day, and consider adding electrolyte supplements to your routine to prevent dehydration.
8. Be prepared for challenges
Starting a new diet can be difficult, and the keto diet is no exception.
You may face challenges like cravings for carbs and sugar, social pressure to eat non-keto foods, and a lack of energy in the beginning.
It's important to be prepared for these challenges and have strategies in place to overcome them.
By following these tips, you can successfully start a keto diet for the first time and improve your health.
Remember to be patient and consistent, and don't be afraid to ask for help if you need it.
With the right plan and determination, you can successfully adopt a keto lifestyle and achieve your health goals.