7 keto tips for beginners that will help you succeed on the diet

Are you just starting out on the keto diet and feeling overwhelmed? Don't worry! The keto diet can be a great way to get into shape and improve your health, but it can be tricky to figure out the best way to approach it. In this blog post, we'll cover 7 keto tips for beginners that will help you get off to a great start. With these simple tips, you'll be well on your way to success with the keto diet. Read on to learn how to make the most of your keto journey!

1) Know what you can and can't eat

When you first start out on the ketogenic diet, one of the most important things you can do is to familiarize yourself with what you can and can’t eat. A key part of success on the keto diet is learning which foods are allowed and which are off limits. The basic premise of the keto diet is to reduce your carb intake to only 5% of your daily calories. This means avoiding high-carbohydrate foods like bread, pasta, rice, and potatoes.

However, it also means that you can enjoy plenty of delicious, low-carb foods as part of a healthy keto diet.

Some of the best foods to include in your keto diet include high-quality proteins such as grass-fed beef, chicken, fish, and eggs; healthy fats from sources like olive oil, avocado oil, nuts, seeds, and fatty fish; and non-starchy vegetables like broccoli, cauliflower, zucchini, and greens. You should also be mindful of the type of dairy you choose to consume. While milk is off limits due to its high carbohydrate content, other dairy products like cheese and Greek yogurt are usually safe in moderation.

At the same time, it's important to be aware of what types of food you should avoid on the keto diet. Highly processed and sugary snacks like candy and cookies should always be avoided. Refined grains such as white bread and white rice are also not allowed. And while some people think that fruit is okay on the keto diet, it's best to stick to lower-sugar fruits like berries and melon.

By familiarizing yourself with the foods you can and can’t eat on the keto diet, you'll be well on your way to success! Another tip for beginning keto dieters is to track what they eat. Tracking your macronutrients (carbs, fat, protein) can help you stay on track and ensure that you're eating the right amount of each nutrient each day.

There are several mobile apps and websites available to make this process easier. Additionally, if possible, try to plan out your meals ahead of time so you know exactly what you'll be eating each day. Meal prepping can save you a lot of time and effort in the long run. Finally, make sure to stay hydrated by drinking enough water throughout the day.

Aim for at least 8 glasses of water each day, or more depending on how active you are. Staying hydrated is especially important when starting the keto diet since this change in eating habits may lead to increased fatigue or dehydration. By following these simple tips, anyone can find success on the keto diet!

2) Meal prep and cook in bulk

Meal prepping and cooking in bulk is one of the best ways to stick to a keto diet. Meal prepping ahead of time can help you stay on track, as it takes away the hassle of having to think about what to eat every day. It also helps you save time and money, as you can make large batches of meals that last for several days.

When meal prepping, try to focus on creating meals that are high in healthy fats, proteins, and vegetables. This will ensure that you get all the essential nutrients your body needs. You can also incorporate leftovers into your meal preps or use one-pot meals to make things easier.

Cooking in bulk is also a great way to save time and money. You can cook a large batch of protein, such as chicken or ground beef, which can be used in multiple meals throughout the week. If you have time, you can also freeze some of these cooked proteins for later use. This will ensure that you always have healthy options on hand when it comes time to cook.

3) Keep healthy snacks on hand

When you’re on the keto diet, snacking is inevitable. Whether it’s between meals or during a long day of work, having healthy snacks on hand can make all the difference in sticking to the keto diet. You want to make sure that the snacks you keep on hand are low in carbs and high in fat and protein.

Some great snacks to keep on hand include:

- Nuts: Cashews, almonds, macadamias, and walnuts are great options. Just watch your portion size as these can be higher in carbs.

- Cheese: String cheese and hard cheese are both keto friendly snacks.

- Avocados: Avocados are packed with healthy fats and can make a great snack.

- Meat: Hard boiled eggs, beef jerky, deli meats like salami or ham, and sausage are great options for meat lovers.

- Nut butters: Nut butters like almond butter and peanut butter can be spread on celery or crackers for a delicious snack.

- Vegetables: Celery, bell peppers, cucumbers, carrots, radishes, and olives are all vegetables that are great for snacking on the keto diet.

By keeping healthy snacks on hand, you can avoid getting too hungry and give yourself a way to resist temptation. The key is to plan ahead so you always have something healthy to reach for when hunger strikes!

4) Drink plenty of water

Drinking plenty of water is one of the most important things you can do when following a ketogenic diet. Being well hydrated helps your body to better absorb nutrients and keep your energy levels up. Additionally, it can help reduce hunger and cravings, which can be a common side effect of going low-carb.

Start your day with a big glass of water first thing in the morning. This helps to wake up your metabolism and get it going for the day.

Carry a water bottle with you throughout the day and sip on it regularly. Try adding slices of citrus fruits, cucumber, or mint to your water for added flavor. Herbal teas are also great options as long as they don’t have any added sugars.

If you find yourself feeling fatigued, try drinking an electrolyte drink like coconut water or homemade bone broth. These will help you replenish lost minerals that may have been flushed out due to carbohydrate restriction.

Remember to stay hydrated when following a keto diet! Drinking enough water throughout the day can help you feel better, have more energy, and keep cravings at bay.

5) Avoid eating out

Eating out can be tricky when you're on a keto diet because restaurant meals tend to be high in carbs. While it is possible to find keto-friendly items at most restaurants, it's often much easier to prepare your own food at home. To ensure you stick to your diet plan while dining out, it’s best to avoid deep fried and breaded foods, and opt for grilled or steamed options instead. Additionally, skip the sugary sauces and dressings and opt for vinaigrettes or pestos.

It can also be helpful to scope out the menu in advance online so that you know what keto-friendly options are available. If there are no meals that fit into your diet plan, don't be afraid to ask for modifications.

Most restaurants are willing to substitute low-carb vegetables for starches like potatoes, or switch out sauces and dressings. If you plan to eat out often, it's a good idea to call ahead and make sure that the restaurant is able to accommodate your dietary needs.

By following these tips, you'll be able to enjoy a meal out without sacrificing your progress. Just remember, it’s always best to stick with homemade meals if you can!

6) Get enough sleep

Getting enough sleep is an important part of any diet, and this is especially true for the keto diet. A lack of sleep can cause a rise in cortisol levels which can increase cravings for unhealthy foods and may even reduce the effectiveness of the diet.

Aim to get 7-8 hours of sleep per night, with consistent bedtimes and wake times to establish a regular sleep pattern. In addition to getting enough sleep, avoid screens for at least an hour before bedtime as the blue light emitted from screens can make it harder to fall asleep. You should also avoid eating late in the evening to allow your body to rest and reset. Finally, try to practice relaxation techniques such as deep breathing or meditation to help you drift off into a peaceful sleep.

7) Exercise

Exercise is an important part of a successful keto diet. It not only helps you burn fat and lose weight, but also increases your energy levels and helps to keep your hormones in balance.

For those just starting out on the keto diet, it is important to ease into an exercise routine slowly and gradually. This can help reduce the risk of injury and fatigue. Start with low intensity activities such as walking or light jogging, then progress to more strenuous activities such as HIIT and weight training.

It is important to also incorporate rest days into your exercise routine. On rest days, focus on activities such as yoga, stretching, and foam rolling. These activities can help improve your flexibility and mobility, as well as help prevent injuries.

Finally, it is important to remember that exercise should be enjoyable. Find activities that you enjoy doing and make sure you have enough time for them. If you are having difficulty sticking to an exercise routine, try mixing it up by trying different activities or finding a workout buddy.

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