The Top 5 Keto Tips Every Beginner Needs to Know

Are you just starting out on the Keto Diet and feeling overwhelmed? Don't worry, you are not alone. The Keto Diet can be intimidating for beginners, but it doesn't have to be. With a few simple tips, you can get off to a great start and ensure that you are successful in your weight loss journey. In this blog post, we will cover the top 5 keto tips every beginner needs to know. From choosing the right foods to understanding what macros are and more, we'll cover everything you need to know to start your keto journey off on the right foot.

1) Get Into Ketosis Quickly

Getting into ketosis quickly is one of the most important tips for those beginning a ketogenic lifestyle. Ketosis is a metabolic state in which the body produces ketones, a type of molecule that is used as fuel by the body instead of glucose. When you get into ketosis, you're essentially turning your body into a fat-burning machine, which can lead to rapid weight loss and improved health.

So how do you get into ketosis quickly? The first step is to reduce your carbohydrate intake to under 50 grams per day. This means eliminating sugary foods and most fruits and grains from your diet. Once your carb intake is reduced, it's important to increase your fat intake. This can be done by adding healthy fats like coconut oil, avocado oil, olive oil, butter, and ghee to your meals. Additionally, eating high-fat foods such as fatty fish, avocados, nuts, and eggs can help you reach your fat goal.

You can also get into ketosis quickly by supplementing with exogenous ketones. These are ketones that are produced in a lab and taken orally as a powder or liquid form. They can kickstart your body into ketosis without needing to reduce your carb intake.

Finally, intermittent fasting can also be an effective way to get into ketosis quickly. Intermittent fasting involves periods of fasting (not eating) followed by periods of eating. During the fasting periods, the body is forced to burn fat for fuel rather than glucose, thus inducing ketosis more quickly.

By following these steps, you can quickly get your body into ketosis and begin reaping the benefits of this powerful metabolic state!

2) Increase Your Fat Intake

When starting a ketogenic diet, one of the most important tips to follow is to increase your fat intake. Eating fat is essential to getting into and maintaining ketosis. Most of your calories should come from healthy fats, including coconut oil, olive oil, grass-fed butter, and other sources. Try to consume around 70-80% of your daily caloric intake from fat sources.

In addition to helping you reach and stay in ketosis, consuming enough fat has other important benefits for overall health and wellness. Healthy fats provide energy, help build cell membranes, aid in hormone production, and provide protection for vital organs. Additionally, healthy fats can help keep you feeling full and satisfied throughout the day, which can help with cravings and overeating.

The good news is that there are plenty of delicious sources of healthy fats that you can enjoy while following a keto diet. Try incorporating avocados, nuts and seeds, olives, full-fat dairy products, fatty fish, and more into your meal plans to increase your fat intake.

3) Watch Your Protein Intake

When you’re starting out on the keto diet, it’s important to watch your protein intake. Eating too much protein can kick you out of ketosis, so make sure that you’re getting enough, but not too much.

The general guideline is to get around 25-30% of your daily calories from protein sources. Eating too much protein can increase your blood sugar levels, which can prevent you from entering and staying in a state of ketosis. It’s best to focus on healthy fats and high-quality proteins such as fish, eggs, and nuts.

It’s also important to make sure you’re getting enough essential amino acids and nutrients from your protein sources. For this, opt for foods like grass-fed beef and wild caught fish, which contain essential fatty acids and other vitamins and minerals.

By watching your protein intake, you’ll be able to ensure that your body stays in a state of ketosis and you can reap all the benefits of the keto diet.

4) Avoid Hidden Carbs

When starting out on a keto diet, it is important to be aware of hidden carbs. While many obvious carbs are restricted, it is easy to overlook some that may be lurking in seemingly harmless foods. For example, many condiments, sauces and dressings contain added sugar or other carbs that can quickly add up. To avoid these hidden carbs, read labels carefully and opt for low-carb alternatives.

You should also check nutrition labels when buying pre-packaged snacks and meals. Many of these will contain hidden carbs, so look out for words like “maltodextrin” and “dextrose.” Keep an eye on artificial sweeteners as well. Some brands use artificial sweeteners that can cause digestive issues and may kick you out of ketosis.

Eating out can be tricky, especially at restaurants that don’t provide nutrition information. Ask your server about the ingredients in your meal and ask for any sauces or dressings to be served on the side. You can then add them sparingly if you wish, instead of blindly consuming them.

Finally, watch out for alcoholic beverages. Some beers, wines, and mixed drinks contain added sugars, so always check labels and choose wisely.

By being mindful of hidden carbs and exercising caution when eating out or selecting snacks and condiments, you can make sure you stay on track with your keto diet.

5) Drink Plenty of Water

When it comes to following the keto diet, drinking plenty of water is an absolute must. Water helps keep you hydrated and aids in digestion, and it’s an important part of staying healthy while on the keto diet. Aim to drink 8-12 glasses of water each day, and be sure to sip throughout the day instead of drinking all at once.

In addition to drinking plain water, you can also get your hydration from other low-carb options like unsweetened iced tea, club soda, seltzer water, and herbal tea. It’s best to stay away from sodas, sports drinks, and juices as these are usually high in sugar and carbs.

Drinking enough water is essential for achieving the results you want from the keto diet. So make sure you’re drinking up!

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