15 Best Keto Tips for Beginners

If you are just starting out on your keto journey, you may be feeling overwhelmed and unsure of where to begin. Don't worry! We have compiled the 15 Best Keto Tips for Beginners to help you get started and keep you motivated. With these tips, you can make sure that you are on the right track and get the most out of your keto diet. Read on to learn more about the best keto tips for beginners and how they can help you reach your goals.

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1) Drink lots of water

Drinking lots of water is essential for following the keto diet. By drinking enough water, you help to flush toxins from your body and ensure your cells are functioning properly. Not drinking enough water can lead to dehydration and nutrient deficiencies. Make sure to drink at least 8-10 glasses of water each day to stay properly hydrated. To make sure you’re getting enough, try adding a pinch of salt to your water for extra minerals or using a water filter to get rid of contaminants. You can also set reminders on your phone or try adding lemon or cucumber slices to your water for some flavor.

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2) Avoid processed foods

Processed foods are a major no-no when it comes to the ketogenic diet. Processed foods contain additives, preservatives, and artificial ingredients that are not conducive to a healthy lifestyle. Eating processed foods can also lead to inflammation and weight gain. To maximize the health benefits of the ketogenic diet, avoid processed foods and opt for whole, natural food items instead.

Whole foods such as eggs, avocados, nuts, seeds, and leafy greens are full of nutrients and beneficial fats that will keep your body running smoothly and efficiently. Choosing unprocessed foods also helps you stay within your macro goals and ensures that you’re getting adequate vitamins and minerals. When in doubt, always go for the unprocessed option.

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3) Eat more fat

If you’re on a ketogenic diet, it’s important to make sure you get enough fat. Fat is what makes up the majority of your caloric intake and provides your body with energy. Eating more healthy fats like avocados, nuts, seeds, and fatty fish can help you stay in ketosis and get the nutrients your body needs. You should also consider supplementing your diet with healthy fats like MCT oil or coconut oil for extra energy and satiety. Aim for about 60-80% of your daily calories to come from fat sources.

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4) Eat moderate protein

Protein is an important part of the keto diet, but it is important to not overdo it. Eating too much protein can kick you out of ketosis because your body will convert the excess protein into glucose. The general guideline is to consume 0.8–1.2 grams of protein per kilogram of lean body mass. A higher protein intake may be beneficial for active individuals who are trying to build muscle or recovering from an intense workout.

To make sure you’re getting the right amount of protein, focus on eating quality sources like eggs, poultry, seafood, and grass-fed meats. Avoid processed meats that are high in carbs and unhealthy fats. Nuts and seeds are also good sources of protein, but they can be high in calories, so make sure to count them into your daily macros.

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5) Don't fear saturated fat

Saturated fats, despite popular belief, are not all bad. Contrary to what you may have heard in the past, saturated fat is actually essential to a healthy diet. It plays an important role in hormone production, cell membrane structure, and energy metabolism. Not only that, but research has also shown that saturated fat can actually help reduce inflammation and improve cholesterol levels.

That said, it's important to keep in mind that consuming too much saturated fat can lead to health problems such as high cholesterol and heart disease. So, while it's important to include saturated fat in your diet, it's also important to do so in moderation. Some good sources of saturated fat include red meat, coconut oil, butter, cheese, and full-fat dairy products.

So don't be afraid to include some saturated fat into your diet! Just make sure to do so in moderation and combine with other healthy fats like unsaturated fats found in nuts, seeds, and fish. Doing this will ensure you get the benefits of saturated fat without the risks associated with overconsumption.

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6) Get rid of sugar

One of the most important tips for anyone starting a keto diet is to get rid of sugar. This means avoiding all sources of added sugar, such as processed foods, desserts, and sweetened beverages. Instead, you can substitute natural sweeteners like stevia and monk fruit.

You should also be mindful of hidden sugars in condiments and sauces. It’s best to make your own condiments and sauces at home so that you know exactly what’s going into them. This will help you ensure that there isn’t any added sugar lurking in them.

Finally, you should be aware of the carbohydrates found in foods like honey, agave nectar, and maple syrup. While these can be healthier alternatives to white sugar, they should still be avoided on a keto diet. A small serving of these foods can add up to a significant amount of carbs, so it’s best to limit or avoid them altogether.

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7) Avoid fruit

When following a ketogenic diet, it is important to limit your intake of fruit. Fruit contains carbohydrates, which can kick you out of ketosis if consumed in large amounts. In general, most fruits should be avoided on the ketogenic diet. These include apples, oranges, bananas, mangoes, grapes, pineapple, strawberries and other fruits high in sugar or carbs.

Instead, opt for low-carb options such as raspberries, blackberries, blueberries and cranberries. These are all good sources of fiber and can help provide some sweetness to your meals without kicking you out of ketosis. Just remember to keep your portion sizes small as even these lower-carb fruits can still contain more carbs than you want while following a strict ketogenic diet.

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8) Eat vegetables

Eating vegetables on the keto diet can be a great way to add vitamins and minerals to your diet while keeping your carbohydrate intake low. Vegetables like spinach, kale, broccoli, cauliflower, zucchini, and cabbage are all excellent options. Eating low-carb vegetables raw or lightly cooked is the best way to keep their nutrient content intact. If you choose to cook them, opt for steaming, stir-frying, or roasting as these methods preserve more of the nutrients than boiling. Additionally, some vegetables may contain hidden carbs in sauces or dressings so make sure to read labels when purchasing prepared foods. Adding a handful of greens or other vegetables to every meal can help you get the nutrition you need without going over your carb limit.

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9) Cook your own meals

Cooking your own meals is one of the best keto tips for beginners. Making your own meals allows you to customize your dishes according to your own preferences and macros, ensuring that you're getting exactly what you need to stay in ketosis. Not only that, but it's also a great way to save money since you won't be spending extra money on pre-made meals or restaurants.

When cooking your own meals, it's important to make sure you're using healthy ingredients. Stick to natural fats like butter, coconut oil, and olive oil instead of processed vegetable oils. Avoid added sugars and sweeteners, and opt for more natural ingredients like honey or stevia. And of course, make sure you're getting plenty of healthy vegetables and proteins in each meal.

If you're feeling overwhelmed by the idea of cooking your own meals, don't worry! There are plenty of easy recipes that don't take too much time or effort to make. A lot of people find it helpful to prepare large batches of food on the weekend that they can eat throughout the week. This makes it easier to stick to a healthy routine without having to cook something new every night.

Whether you're just starting out on a keto diet or have been at it for a while, cooking your own meals can be a great way to ensure that you're getting all the nutrients you need while still being able to enjoy delicious food. Try experimenting with different ingredients and flavors and enjoy creating new dishes while keeping your keto journey on track!

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10) Meal prep

Meal prepping is one of the best tips for success on the keto diet. Preparing meals in advance saves you time and money, and helps you stay on track with your eating plan. Start by making a grocery list of keto-friendly foods, such as healthy fats, proteins, and low-carb vegetables. You can then batch cook meals like soups and casseroles to freeze and reheat throughout the week. To make it even easier, try pre-prepping meals and snacks like hard boiled eggs or chopped veggies. Meal prepping allows you to take control of your nutrition and plan ahead for success on the keto diet.

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11) Stick to your macros

One of the most important parts of a successful keto diet is to stick to your macros. Macros are the breakdown of your daily caloric intake into fat, protein, and carbohydrates. It’s important to have a good understanding of how much of each macro you need to get the results you want.

For those just starting out, a good starting point is 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrates. You may also choose to track your macronutrient ratios in grams. A good starting point here is to aim for a ratio of 2:1 (2g fat to 1g protein) or 3:1 (3g fat to 1g protein).

It’s important to remember that everyone is different, so don’t be afraid to adjust your macros as you go along. The key is to find what works best for you and stick to it. Don’t be discouraged if you don’t see results right away; it takes time to see the full benefits of a keto diet.

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12) Intermittent fasting

Intermittent fasting is a popular approach to dieting that can be beneficial for those following a keto lifestyle. It involves alternating periods of eating and fasting, which can help you lose weight, improve metabolic health, and reduce inflammation. Intermittent fasting works by limiting the amount of food consumed in a day, which helps reduce calorie intake and put your body into a state of ketosis. During intermittent fasting, it is important to keep your body fueled with healthy fats, proteins, and vegetables in order to maintain energy levels throughout the day. Fasting also allows your body to focus on healing and repair, which can result in improved mental clarity and better overall health. It's important to note that intermittent fasting should be done in moderation and tailored to your individual needs and goals. Talk to your doctor or nutritionist to find out if this approach is right for you.

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13) Exercise

Exercising is an important part of any weight loss or health plan, and the keto diet is no exception. Exercise can help you lose weight, increase muscle mass, and improve your overall health.

When it comes to exercise on a keto diet, there are some considerations to keep in mind. First, low-intensity exercise such as walking and yoga can help you stay in a fat-burning state by keeping your body in ketosis. High-intensity workouts, on the other hand, may be more difficult to sustain on a keto diet due to the lack of glycogen, which is necessary for energy. If you're doing high-intensity workouts, be sure to consume enough fat and protein to fuel your activity.

The type of exercise you choose should also fit your lifestyle. Walking, cycling, swimming, and running are all good options for people on the keto diet. You can also incorporate strength training exercises like weightlifting and bodyweight exercises such as squats, push-ups, and planks into your routine.

Whichever form of exercise you choose, be sure to warm up and cool down properly before and after each workout. Stretching can also help to improve flexibility and prevent injury.

By exercising regularly on the keto diet, you can reap the benefits of improved physical fitness, improved mental health, and successful weight loss. With patience and consistency, you can reach your fitness goals while reaping the rewards of a healthy ketogenic lifestyle.

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14) Track your progress

Tracking your progress is key to success on a keto diet. You should always be aware of how much you’ve lost, as well as how you feel overall. Tracking your weight loss can be done with a simple scale, but it’s important to also keep track of measurements, such as waist circumference and body fat percentage. You can also measure your food intake and track how you feel after eating certain foods. Tracking your progress over time will help you determine what works best for you and what doesn’t. Additionally, tracking your progress allows you to make changes if needed, to keep you on track for long-term success. You can also use tracking tools such as apps or websites that help keep track of your progress.

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15) Have patience

The keto diet can be a major lifestyle change, and it can take some time to adjust. It’s important to remain patient and not give up if you don’t get the results you’re looking for right away. Your body needs time to adapt to the new diet, so don’t expect overnight success.

It’s also important to remember that weight loss isn’t the only measure of success. Even if the number on the scale isn’t changing, you may be making progress in other areas such as improved sleep, increased energy, or clearer skin. Be sure to pay attention to all the benefits you’re receiving from following the keto diet and don’t let any temporary setbacks discourage you.

Finally, it helps to keep a positive attitude and remember why you began the keto diet in the first place. With patience and perseverance, you can stay on track and reach your goals.

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