8 Keto Tips for Beginners That Will Help You See Results Fast

Are you just getting started with the Keto diet? With so much information out there, it can be hard to know where to start. Don't worry - we've got you covered! In this blog post, we'll go over 8 Keto tips for beginners that will help you see results fast.

From meal planning and tracking your progress to understanding the science behind the diet, we'll make sure you have all the tools you need to kickstart your Keto journey. So let's dive in!

1) Start by Cutting Out Carbs

If you're just starting out with a ketogenic diet, one of the most important steps you can take is to cut out carbohydrates. To be successful on the keto diet, you need to restrict your carb intake to less than 50 grams of net carbs per day.

This means limiting all sources of carbohydrates, including starchy vegetables like potatoes and sweet potatoes, grains, legumes, and refined sugar.

You don't have to cut out carbs entirely, but make sure that you get most of your calories from healthy fats and protein-rich foods like meat, fish, nuts, eggs, avocados, and low-carb vegetables like spinach, kale, and broccoli.

You can also eat small amounts of dairy products like Greek yogurt and cheese, as long as they are full-fat and unsweetened.

It may seem daunting to cut out carbs at first, but keep in mind that it's only temporary. When you begin to see results, it will become easier and you'll start to understand why this is such an important step for getting into ketosis and maintaining a healthy weight.

2) Eat More Fat

The keto diet is high in fat, which is one of its key components. Eating more fat can help you get into ketosis and reap the benefits of the diet.

But, not all fats are created equal – some are healthier than others.

Focus on consuming healthy fats such as those found in avocados, nuts, seeds, olive oil, fatty fish, and grass-fed butter.

Eating these types of healthy fats can provide you with essential nutrients, such as omega-3 fatty acids and vitamin E.

These are important for maintaining overall health, especially when following a low-carb diet. Additionally, including plenty of healthy fats in your diet can help keep you satiated longer and reduce cravings.

Eating plenty of healthy fats can also help boost your metabolism, which can lead to better weight management and increased energy levels.

3) Watch Your Protein Intake

When you’re following the ketogenic diet, it’s important to watch your protein intake. Eating too much protein can kick you out of ketosis, as your body will start to convert the excess protein into glucose. The general guideline is to aim for 1-1.5 grams of protein per kilogram of body weight, or 0.8 – 1.2 grams per pound.

For example, if you’re an adult woman who weighs 150 pounds, your ideal protein intake would be around 120 grams per day. If you’re an adult man who weighs 200 pounds, your ideal protein intake would be around 160 grams per day.

This range should provide enough protein for proper muscle maintenance and growth without kicking you out of ketosis.

It can also be helpful to include some high-quality protein sources with every meal. Good options include eggs, fish, shellfish, chicken, beef, pork, and tofu.

Aim to include a good source of protein with each meal and snack throughout the day so that your body has what it needs to stay in ketosis.

4) Get Plenty of Sleep

Getting enough sleep is one of the most important aspects of any weight loss journey, and it's especially important when you're following a keto diet.

When you get enough sleep, your body will be able to better handle the demands of your new diet, as well as support your body’s natural fat-burning processes. Lack of sleep can cause an increase in hunger hormones and an increase in cravings for unhealthy foods.

It's recommended that you get 7-9 hours of sleep each night. Try going to bed and waking up at the same time each day.

Also, limit caffeine and other stimulants late in the day, which can make it harder to fall asleep. If you find yourself having trouble sleeping, try some relaxation techniques such as deep breathing or meditation before bedtime. These techniques can help reduce stress and provide a more restful sleep.

5) Drink Lots of Water

Drinking lots of water is essential when following the keto diet. Staying hydrated helps your body flush out toxins and gives you the energy to stay on track. Aim to drink half of your body weight in ounces of water each day.

You can also add electrolytes to your water to keep your sodium and potassium levels balanced, as these minerals are often lost when reducing carbohydrates. Adding a squeeze of lemon or lime juice to your water can also help make it more enjoyable.

6) Avoid Processed Foods

When it comes to following a ketogenic diet, one of the most important pieces of advice you can receive is to avoid processed foods. These foods are full of refined sugars and starches, which can sabotage your weight loss efforts. Instead, choose foods that are as close to their natural state as possible. Fruits and vegetables, lean proteins, nuts, and seeds are all excellent choices.

In addition to avoiding processed foods, it's also important to limit your intake of sugar and starchy carbohydrates. Although these food groups have some nutrients, they contain very little fiber and can spike your blood sugar levels. It's best to consume them in moderation if you want to maintain a healthy weight and stay in ketosis.

Finally, watch out for hidden sugars. Many packaged foods contain added sugars or other sweeteners, such as high fructose corn syrup. Read nutrition labels carefully so that you don't unknowingly add these unhealthy ingredients to your diet. By avoiding processed foods and keeping an eye out for hidden sugars, you can help ensure that you stay on track with your keto diet and see the results you're hoping for.

7) Exercise Regularly

Exercise is an essential part of the keto diet and can help you see results faster. Not only does it burn calories, it also increases your metabolism and helps to boost your energy levels. Aim to do some form of exercise at least 3-5 times a week, depending on your schedule and fitness level. Start with activities like walking, swimming, or light weightlifting, and progress from there. Adding in HIIT workouts or other intense workouts can also help you achieve your goals more quickly. The most important thing is to find something that you enjoy doing so that you will stick with it!

8) Stick to Your Calorie Goal

It is important to keep your calorie goal in mind when following a ketogenic diet. In order for the body to enter ketosis and start burning fat for energy, you need to consume fewer calories than you expend on a daily basis. This doesn’t mean that you have to go into starvation mode; it simply means that you need to be mindful of your caloric intake and make sure you are getting enough calories for your activity level.

When calculating your ideal calorie goal, use your age, gender, height, weight and activity level as factors. Also, keep in mind that if you are trying to lose weight, it is best to stick to the lower end of the suggested calorie range. There are several online calorie calculators that can help you determine an appropriate goal.

Once you have determined your calorie goal, make sure to stick to it. Try tracking your calorie intake using an app or food journal. This will help you stay accountable and on track with your goals. Also, avoid crash diets, as they can be detrimental to your overall health. Instead, focus on consuming a balanced diet full of healthy fats, proteins and vegetables while staying within your calorie goals.

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