Don’t know how to start Keto diet? It can be started by having food items that are low in carbohydrates such as consuming less than 20g net carbs per day. As a beginner, it is important to start by consuming food items that are low in carbs and high in healthy fats as well as proteins.
Guidelines for Beginners:
In a ketogenic diet, you have to follow a specific diet plan in order to lose weight effectively. While following the specific type of diet you have to focus the ratio of nutrients intakes such as fats, proteins, and carbs. If are a beginner and confuse about the goal maintenance in the keto diet then this guide is for you.
Step 1. Restrict Carbohydrates:
The first and the most important point in starting a keto diet is the restriction of carbohydrates. It is necessary to limit the intake of carbohydrates up to 20 grams per day.
Step 2. Increase Water Uptake:
The water intake must be increased. This is because extra carbohydrates are stored as glycogen in our body where they form bonding with water molecules in the liver. In a keto diet, carbohydrates are reduced, so it may result in dehydration. That is why water intake must be increased up to 16 cups per day.
Step 3. Limit Protein Intake:
Protein intake must be increased and fat should be used as a lever that is the amount of the fats consumed can be increased or decreased depending upon the situation.
Step 4. Maintain Electrolyte Balance:
It is important to maintain the electrolyte balance in the body. This is because a low carb diet results in the loss of stored water that removes electrolytes from the body.
Step 5. Eat only when it is Required:
It is important to eat only when you are hungry on a keto diet. Eating too frequently and 4-6 times a day can affect weight loss.
Step 6. Exercise:
It is not an essential part of a keto diet but it is generally recommended to have an exercise of 45 min- 60 min while on a keto diet. It helps to improve health and will play an important role in losing weight with more speed.
Summary: A Keto diet involves limiting the net intake of carbohydrates. A Keto diet can be started by drinking plenty of water along with an increase in protein intake. However, the amount of fat to be consumed depends upon the situation. Electrolytes must be maintained at normal values and it is important to eat only when required. Exercise during the keto diet allows us to lose weight easily.
How to get started on the Keto Diet?
If you are a beginner and don’t know how to get started on the keto diet? You are also looking to know what to eat on the first week of keto then below is the list of food items that can be used during the 1st week of the keto diet:
Seafood is considered as a very keto-friendly food and is carb-free. Salmon, fish, and shellfish possess vitamin B and potassium, all of these plays an important role in weight loss.
Meat obtained from grass-feeding animals is low carb and good for health. Meat has minerals like zinc, potassium, and selenium. Poultry meat contains no carb, so fresh meat, and poultry can be used as a staple food for a keto diet plan.
3. Low-Carb Vegetables:
Non-starchy vegetables are good for a keto diet as these are not only low in calories and carbs but contain high amounts of nutrients, such as vitamin C and many minerals.
There is no restriction of eggs in a keto diet. Eggs can be used in any way that a person may want like boiled eggs, omelets, or even fried in butter.
Cheese is an important food of a ketogenic diet as it is high in fat but low in carbs that make it a perfect food to eat while doing a keto diet. Although there are various types of cheese all of these are high in fats and low in carbs.
Nuts can be used in a keto diet but it is important to have a limited amount. Nuts and seeds contain a high amount of fibers that will enable your stomach to feel satisfied for a longer period. Consumption of nuts can also prevent you from chronic diseases.
Avocados are an important part of ketogenic dieting as these are rich in potassium. Along with potassium, avocados also have certain vitamins and minerals.
8. Butter and Cream:
Butter and cream can be included easily in a ketogenic diet plan as these contain only a small amount of carbs and are good fats.
9. Olive oil:
Olive oil is saturated fat and is, therefore, not stable at high temperatures. So, it can be used for foods that are prepared on low heat and can be used for salads dressings as olive oil has no carbs at all.
10. Yogurt and Cottage Cheese:
Plain Greek yogurt and cheese, both are healthy as well as high protein food items. Though yogurt and cheese have some carbohydrates but can be used in a ketogenic diet plan.
11. Coconut Oil:
Coconut oil holds a unique quality that makes it suitable for a ketogenic diet. It increases ketone production that results in fast metabolism and helps in losing weight and belly fat.
12. Unsweetened Coffee and Tea:
Unsweetened coffee and tea are considered healthy drinks for a keto diet and do not contain carbs. These help in metabolism and improve the overall physical performance of the body.
Summary: Keto diet includes many healthy, delicious, and appetizing foods that play an important role in maintaining daily carbohydrate intake. So, the food containing carbs lower than 5% can assist you to start a keto diet as a beginner. Meat, vegetables, seafood, cheese, eggs, nuts, and other dairy products are a great way to have a perfect start.
Is Fasting a good way to Start Keto?
Ketosis is the process in which our body converts fats into compounds called ketones which provide us the energy to perform different activities. It is a natural process of metabolism that helps us to have numerous health benefits.
An important way to begin ketosis can be trying a fat fast or a short fast. You may start ketosis by not eating for a few hours. That is you may have mild ketosis between your dinner and breakfast.
It has been proved by different studies that following fat fast results in significant weight loss. This is because it offers low proteins and calories. It results in excessive muscle mass loss, so it is allowed to have a fast fat for a maximum of 3-5 days.
Summary: Fasting or observing fat fast is a good way to start ketosis. It helps to lose weight and get into ketosis relatively easily and quickly.
How long does it take to start losing weight on keto?
It cannot be estimated how long a person will take to lose weight following a keto diet because it depends upon different factors. These factors include:
- What is your body composition? (gender, body weight, height, fat percentage)
- Are you healthy?
- Is the metabolic rate fast or slow?
- How actively you perform different activities of life?
- Do you eat cleanly?
- Do you cheat? And how often?
The results of the keto diet vary from one individual to another. This is because every person has a different body composition. It also depends on the fact that how regularly you are following the keto diet plan.
Summary: People may expect a weight loss of 1 pound after 1 week. The weight loss may seem to be slow after 3 weeks of diet but if you stick to your goal firmly, you will be able to shed weight eventually.
How to start keto diet for weight loss?
If you are on a break from keto and want to know how to start keto diet for weight loss again, there is no need to worry. As it is an easy and healthy way to stay on track. For this, you must consider the following:
- Treat yourself to be normal and let go of a professional mind. You can have fun or cheat time with your friends on holiday and can get back to the keto lifestyle without any hesitation.
- You must formulate a game plan to follow. For this, a person may devise a time table of eating and meal plans to follow so that he remains focused and is not derailed.
- You must set sensible and appropriate goals that can be achieved. Setting up goals that are beyond your limits can lead you to failure and will end in depression. You must be confident enough to achieve your goals.
- When a person starts to lose bodyweight, he feels tired because of the disturbance in the electrolyte balance. To maintain the levels of electrolyte, salt can be used.
- It is recommended to have two liters of water per day in a keto diet to stay hydrated.
Summary: It is difficult to maintain a keto diet when you are on your holidays. However, by selecting the meals that are healthy and tempting, one can get back to keto again easily.
How to start Keto Diet Free?
Well, if you want to know how to start keto diet free then you need to implement on the following guideline to avoid foods that are not keto-friendly. The following are the food items that must be avoided in a keto diet:
Grains such as wheat, bread, pasta, rice, oats, cereal, and corn contain high amount of carbohydrates that are strictly prohibited in the Keto diet.
Sugars including table sugar, candies, pastries, cakes, ice creams, chocolates, soda, juices, honey, maple syrups, etc. All of these are considered as the most restricted food items in a keto diet.
3. Starchy vegetables:
Vegetables such as potatoes, sweet potatoes, parsnips, should not be used because of the starch present in them.
Beans, lentils, chickpeas, etc. are restricted in a keto diet.
5. High-sugar fruits:
Fruits like bananas, pineapple, oranges, apples, and grapes should not be used when on a keto diet.
6. Low-fat dairy & milk:
Cow’s milk and low-fat cheese, etc. must not be used.
7. Seed & vegetable oils:
Plant and seed origin oils such as margarine, canola oil, corn oil, grape seed oil, and soybean oil must be avoided.
8. Processed “low carb” foods:
Many of the food items have ingredients such as sugar or starch. These can be avoided by carefully reading the labels.
Summary: Avoiding carbohydrates is often challenging for most of the people as many of us are used to having carbohydrates at every meal. So, by avoiding sugary substances and food items that are high in fat we can have an effective keto diet.
What are the benefits of the keto diet?
Following a keto diet provides you with the following advantages:
- Weight loss
- Stabilizes mood & energy levels
- Controls blood sugar levels
- Reduces cravings & appetite
- Lowers blood pressure
- Maintains good cholesterol
- Improves skin
- Supports the digestive system
- Possibly increases the lifespan
- Reduces symptoms of Alzheimer’s disease
Summary: A Keto diet is not only helpful in losing weight but properly following a keto diet allows you to have a healthy life with no stress, anxiety, and depression. It makes you feel fresh, active, and confident by maintaining your energy levels.
Frequently Asked Questions (FAQs)
1. Can I drink coffee on keto?
Drinking black coffee is calorie-free and is good for a keto diet. But you can add heavy cream into it to add fats that will be good for you in a keto diet. Coffee can be used in place of a meal and should not be used as a beverage that can be enjoyed along with the food. 1 cup of coffee in a day is generally recommended in a keto diet plan.
2. What fruits can I eat on keto?
Fruits that are low in carbs can easily get into the keto diet. These include avocados, strawberries, watermelons, tomatoes, lemons, and raspberries.
3. What fruits can I not eat on keto?
Fruits that are high in sugars and carbs are restricted in a keto diet. These include bananas, grapes, mangoes, peaches, apples, and oranges.
4. Can I drink coke while on keto?
Beverages such as soda drinks and coke are not keto-friendly and result in developing more cravings. The body craves more carbs and sugar after having these artificially sweetened sips so it must be avoided in a keto diet.
5. Can I eat eggs on a keto?
Eggs are considered to be one of the healthiest and most versatile foods on the planet. It serves as a complete meal full of proteins. One large egg has less than 1 gram of carbs and 6 grams of protein. This makes eggs an ideal and preferred food for a ketogenic lifestyle. Generally, 36 eggs can be consumed in a day but you can eat fewer if you want to have less.
The Keto diet has been found effective in weight loss for most people. However, before starting a keto diet, you need to focus on your goals and must stick to them firmly. Having a well-planned keto diet with suitable amounts of fiber, fats, proteins, and carbs can be helpful in weight loss and is safe. It is important to know how to start keto diet and eat the right amounts of the right foods at the right time and one must prepare himself to tackle the keto flu.