10 Keto Diet Best Practices for Beginners

Are you new to the keto diet? Have you been looking for guidance on how to get started? If so, you’ve come to the right place! In this blog post, we will discuss 10 essential keto diet best practices that all beginners should follow. This advice will help ensure that you get the most out of your keto diet journey and can help you to reach your weight loss and health goals. So, let’s get started!

1) Start with a plan

When starting a keto diet, it’s important to create a plan that will help you achieve your goals. Planning ahead can help you avoid any bumps in the road that could otherwise derail your progress. Before you begin, you should decide on a timeline for when you want to achieve your goals, what foods you will be eating, how much you will be exercising, and so on. Additionally, it’s important to speak with your doctor or a nutritionist to make sure that the diet is right for you and that you are taking the necessary steps to ensure your health and safety. Creating a plan and having all the necessary information upfront can help make your transition to the keto diet much smoother.

2) Get rid of all the temptations

When you start a new diet, it's important to make sure your environment is conducive to your success. To make sure you stay on track with your Keto diet, it's important to get rid of any temptation that might derail your progress. This includes removing any processed and sugary foods from your pantry and fridge, as well as getting rid of any snacks that contain refined grains or sugar. If you have a sweet tooth, it's also a good idea to keep healthy low-carb options like fresh fruit and nuts on hand. Additionally, try to avoid restaurants and fast food joints where you can easily be tempted by unhealthy meals. By clearing out the temptations, you’ll be more likely to stay on track with your diet.

3) Stick to whole, unprocessed foods

When following a keto diet, it’s important to focus on eating whole, unprocessed foods. This means avoiding anything that’s been processed or packaged. Processed and packaged foods are generally high in carbs, so it’s important to avoid them if you want to stay in ketosis.

Focus on eating fresh vegetables, healthy fats, lean proteins, and low-carb fruits. Avoid items like canned soups, boxed dinners, crackers, and chips as these are all high in carbs and can easily kick you out of ketosis. Make sure to read the nutrition labels on anything you buy and always double-check for hidden sources of carbs.

It’s also important to prepare your own meals when possible. Restaurant meals can be high in carbs and are not always keto-friendly. If you do decide to eat out, make sure to ask questions about the ingredients used and opt for dishes that contain more whole, unprocessed foods.

4) Watch your carb intake

One of the main rules of the keto diet is to watch your carb intake. It’s important to keep your carb intake at a minimum so that your body can switch into a fat-burning state known as ketosis. The recommended daily carb intake on a keto diet ranges from 20 to 50 grams per day, depending on your individual needs.

When it comes to monitoring your carb intake, it’s important to know which foods are high in carbohydrates and which ones you should avoid. Grains and starches should be avoided, while you can eat lower-carb fruits and vegetables. You can also get your carbs from certain dairy products, nuts and seeds, as well as low-carb sweeteners.

When you’re first starting out, it can be helpful to use an app or food tracker that allows you to track how many carbs you’re consuming each day. This will help you stay within your daily limit and ensure that you’re getting enough nutrition from other sources. Additionally, it’s important to read labels carefully when shopping for packaged foods, as many of them can contain hidden carbs.

5) Increase your fat intake

One of the key aspects of following a keto diet is to make sure you’re getting enough fat. Fat is the main source of energy for your body when you are in ketosis, and it also helps provide essential fatty acids and vitamins. Increasing your fat intake can help you feel satiated and more energized, while helping you burn more fat.

When choosing foods to increase your fat intake, opt for healthy fats that come from sources like avocados, nuts and seeds, olives, coconut oil, and olive oil. Eating grass-fed butter, ghee, and animal fats like lard, bacon fat, and duck fat are also great sources of healthy fat. You can also incorporate fatty fish like salmon, mackerel, tuna, and sardines into your diet.

In addition to adding more fat to your meals, consider using MCT oil or coconut oil as a supplemental energy source. This can be added to smoothies, tea, coffee, or drizzled over salads for extra flavor and energy. For those who are just starting out with the keto diet, it can be helpful to increase your daily fat intake gradually in order to give your body time to adjust.

6) Avoid processed meats

Processed meats are one of the worst foods to consume on a keto diet. While some processed meats may still be keto-friendly, they are usually high in unhealthy fats, sodium, and preservatives. Additionally, they can be a source of hidden carbs, so it’s best to avoid them altogether.

Some processed meats to avoid include bacon, hot dogs, salami, ham, and deli meats. Instead of processed meats, opt for fresh protein sources like eggs, fish, and lean meat. These foods are much healthier for your body and will help you achieve your weight loss goals.

If you must consume processed meats, make sure to read the labels carefully and look for lower-sodium options with fewer preservatives. You can also opt for nitrate-free versions of some processed meats that are a bit healthier. However, it is still best to avoid them as much as possible.

7) Eat enough protein

Eating enough protein on the keto diet is important, as it helps to keep you full and aids in muscle maintenance. Protein intake should make up about 20-25% of your total daily calorie intake. You don’t need to get all your protein from meat; eggs, dairy products, nuts and seeds are all excellent sources of protein on a keto diet. If you don’t eat meat, ensure that you get enough plant-based protein sources like quinoa, legumes and tempeh to meet your needs. Be sure to also include fatty fish such as salmon and tuna in your diet as they are rich in healthy omega-3 fats.

8) Drink plenty of water

One of the most important aspects of any diet is to make sure you are adequately hydrated. The keto diet is no exception. Drinking enough water helps to flush out toxins and waste from your body, and it can help to keep your metabolism running smoothly.

You should aim for about 8-10 glasses of water per day. This can be plain water, or you can try adding some slices of lemon or lime for a little flavor. Try to avoid sugary drinks, as they are high in carbohydrates and will not help you meet your goals.

If you are having trouble keeping up with how much water you are drinking, there are plenty of apps and tracking tools that can help you stay on top of your intake. Make sure you drink plenty of water throughout the day, and you will be sure to reap the benefits.

9) Avoid alcoholic beverages

If you’re considering following the keto diet, one of the most important things to keep in mind is to avoid alcoholic beverages. Alcohol contains carbohydrates, which can slow down the progress of weight loss. Not to mention that alcohol also affects blood sugar levels and can have a negative effect on your health. In addition, when you consume alcohol, it can decrease your inhibitions and make it difficult to stay committed to the keto diet.

When it comes to staying on track with your keto diet, it’s best to abstain from drinking any type of alcohol altogether. While a glass of wine or beer can be enjoyable in moderation, they will interfere with the effectiveness of the keto diet and hinder your results. To make sure you stay focused on your goal, it’s important to avoid alcoholic beverages during the course of the diet.

10) Get enough sleep

Getting enough sleep is essential for your overall health, and it’s no different when it comes to the keto diet. When you’re sleep-deprived, your body produces more cortisol, which can increase your appetite and make it harder to stick to the keto diet.

That’s why it’s important to make sure you get at least 7-8 hours of sleep per night. Going to bed at a consistent time each night will help regulate your body’s circadian rhythm and aid in better sleep. You should also avoid eating or drinking anything with caffeine close to bedtime.

Stress can also affect your sleep, so try to manage your stress levels. Meditation and yoga can be helpful tools for reducing stress and improving sleep. Additionally, taking a warm bath or shower before bed can help you relax and promote better sleep.

By making sure that you get enough quality sleep each night, you’ll be able to stick to your keto diet plan more easily and reap the rewards of your hard work.

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