7 things you need to know about the keto diet before you start

If you're considering starting the keto diet, there are a few important things you need to know before taking the plunge. The keto diet is a high-fat, low-carbohydrate diet that has been gaining in popularity over the past few years due to its potential for weight loss and other health benefits. However, it is important to understand the basics of the diet before getting started in order to maximize its effectiveness and avoid potential risks. In this blog post, we'll cover seven essential tips to help you get started on the keto diet. Are you thinking about starting the keto diet? Before you jump in, there are a few important things to know about this high-fat, low-carb diet. The keto diet has gained popularity in recent years due to its potential health benefits and weight loss potential, but it’s not a one-size-fits-all diet. In this blog post, we’ll discuss seven important things you need to know before starting the keto diet. From understanding macros to the potential side effects, we’ll cover everything you need to know to start the keto diet the right way.

1) The keto diet is high in fat, moderate in protein, and low in carbs

The keto diet is a low-carb, high-fat diet that can help you lose weight quickly. This diet focuses on the reduction of carbohydrates and an increase in dietary fat intake. The goal is to put your body into a state of ketosis, which means it is burning fat for energy instead of glucose (sugar).

When following the keto diet, the daily macronutrient breakdown should look like this:

Fat: 70-80% of total calories

Protein: 20-25% of total calories

Carbohydrates: 5-10% of total calories

When following the keto diet, you should focus on getting most of your calories from healthy fats such as olive oil, nuts and seeds, avocados, and fatty fish. For protein, lean meats, eggs, and dairy are best. Carbohydrates should be limited to non-starchy vegetables and certain low-sugar fruits such as berries. It's important to note that while carbohydrate intake should be low on the keto diet, you should still make sure to get enough fiber by eating plenty of non-starchy vegetables.

If you're just starting the keto diet, it's important to understand that the transition may take some time. You may experience some side effects such as fatigue, headaches, or constipation as your body adjusts to the new way of eating. Make sure you're drinking plenty of water and getting enough electrolytes (like sodium and potassium) to avoid these side effects.

If you're considering starting the keto diet, it's important to speak with your doctor first to ensure it is the right diet for you. They can also provide tips for making sure you get all the nutrients you need while on the keto diet.

2) The keto diet can help you lose weight quickly

The keto diet is a low-carb, high-fat diet that can help you lose weight quickly. It works by restricting the number of carbs you eat, which forces your body to burn fat for energy instead of carbs. When your body burns fat, it releases ketones into the bloodstream, giving you an energy boost. As a result, you can experience rapid weight loss while on the keto diet.

Studies have shown that people who follow a keto diet can lose up to 2-3 times more weight than those who follow a low-fat diet. Additionally, research has found that people who follow a ketogenic diet often experience improved blood sugar levels, increased energy, and better mental clarity.

When it comes to weight loss, it's important to remember that there are no magic pills or shortcuts. The key to successful weight loss is to combine healthy eating with regular exercise. However, if you're looking for a way to jumpstart your weight loss journey, the keto diet can be an effective way to do just that.

3) The keto diet can be hard to stick to

Making the switch to a keto diet can be difficult for some people, especially those who are used to eating high-carb foods. You may find yourself missing some of your favorite carbs and struggling to stick to the new way of eating. There are a few things you can do to make the transition easier.

First, give yourself plenty of time. Don’t try to completely overhaul your diet overnight. Start by gradually replacing some of your higher-carb foods with lower-carb options and allowing yourself time to adjust. This will help your body get used to the changes and make it easier to stick to the diet long-term.

Second, make sure you have keto-friendly snacks on hand. It’s easy to reach for a sugary snack when you’re craving something sweet, but having keto-friendly options on hand can help you stay on track. Some good snack choices include nuts, seeds, nut butter, cheese, hard-boiled eggs, and dark chocolate.

Third, plan your meals in advance. Having a meal plan can make it easier to stick to the diet since you won’t be scrambling to figure out what to eat each day. Meal prepping ahead of time can also be helpful since it gives you more control over what you’re eating and allows you to stick to healthier, keto-friendly options.

Finally, find ways to stay motivated. Tracking your progress and setting small goals can help keep you motivated and focused on the end result. And don’t forget to give yourself some grace if you slip up; just get back on track and keep going.

Making the switch to a keto diet can be challenging, but with a little planning and patience, it’s possible to stick to it long-term.

4) You may experience some side effects when starting the keto diet

When beginning the keto diet, some people may experience a range of side effects as their body adjusts to the changes in their diet. These side effects are usually referred to as ‘keto flu’ and can include symptoms such as fatigue, headaches, nausea, dizziness, irritability, and constipation.

To help reduce the risk of experiencing these symptoms, it is important to ensure that you are eating enough electrolytes such as sodium, magnesium, and potassium to maintain a healthy balance. Additionally, drinking plenty of water throughout the day will help you stay hydrated and reduce the risk of dehydration.

If you do experience any of the side effects mentioned above, it is important to consult your doctor before continuing on with the diet. It is also a good idea to track your progress and regularly check-in with your doctor to monitor your health.

5) Make sure you're getting enough electrolytes

When you switch to a keto diet, your body will start using up electrolytes (sodium, magnesium, and potassium) at an accelerated rate. It's important that you replenish these electrolytes to prevent any potential side effects, such as nausea, fatigue, or constipation.

You can increase your electrolyte intake by consuming foods high in these nutrients, such as leafy greens, salmon, avocados, and nuts. You can also drink a low-carb sports drink or take an electrolyte supplement. Additionally, make sure you're drinking plenty of water to stay hydrated and flush out your system.

Finally, if you find that you're still not getting enough electrolytes, talk to your doctor about taking a supplement to ensure you get the correct levels of these vital minerals.

6) Drink plenty of water

When following the keto diet, it’s important to stay hydrated. It’s important to drink enough water to make up for any fluid lost due to increased urination and other side effects of the diet. Staying hydrated can help prevent the keto flu, which is a common side effect experienced by many people when starting the keto diet.

It’s also important to make sure you’re getting enough electrolytes, especially sodium. Electrolytes help your body retain fluid, so make sure you’re including some sources of electrolytes in your diet. Some great sources of electrolytes include bone broth, coconut water, avocados, leafy greens, sea salt, and unsweetened almond milk.

Overall, make sure you’re drinking plenty of water each day when following the keto diet. Staying hydrated can help ensure you get the most out of your new diet and experience fewer side effects.

7) Talk to your doctor before starting the keto diet

It’s always important to talk to your doctor before making any major lifestyle changes, and this is especially true for the keto diet. Depending on your current health status, there may be certain risks associated with beginning a ketogenic diet. For example, people with diabetes, high blood pressure, or kidney problems should consult their doctor before attempting a ketogenic diet. Additionally, certain medications you are taking may need to be adjusted or stopped when starting a keto diet.

Your doctor can help you to determine if the keto diet is right for you, as well as provide guidance on how to monitor your health while following a keto diet. They can also help you to stay safe by monitoring your cholesterol levels and recommending any necessary supplementation to avoid deficiencies. Finally, your doctor can provide personalized advice on how to make adjustments to the keto diet in order to meet your individual health needs.

By taking the time to talk to your doctor before starting the keto diet, you can ensure that it is a safe and successful journey. Additionally, you will want to focus on eating real, whole foods and avoiding processed snacks and meals. When choosing foods to include in your keto meal plan, opt for nutrient-rich items such as lean proteins, non-starchy vegetables, healthy fats, nuts and seeds, low-sugar fruits, and fermented dairy products. Aim to consume 1 gram of protein per kilogram of body weight per day, which is typically between 0.6-1.2 grams per pound of body weight. Avoid consuming too many processed meats such as hot dogs and bacon, since they are higher in sodium than unprocessed sources of protein like eggs, seafood, and poultry. Lastly, don't forget to drink plenty of water to keep yourself hydrated.

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