The Top 5 Keto Tips Every Beginner Needs to Know

Starting a keto diet can be overwhelming. After all, there’s a lot of information to take in and it can be difficult to know where to start. That’s why I’ve created this blog post to provide you with the top 5 keto tips every beginner needs to know. From understanding the basics of the diet, to planning your meals and stocking your pantry, these tips will help you get started on the right track so you can achieve your health and wellness goals.

1) Carb Counting is Key

One of the most important tips for starting a ketogenic diet is understanding how to count your carbs. This is key to staying in ketosis and burning fat as your primary fuel source. When it comes to counting carbs, it is important to know that each gram of carbohydrate contains 4 calories. The recommended daily intake for carbohydrates on a ketogenic diet is usually between 20-50 grams. To keep track of your carb intake, you can use an app like MyFitnessPal or a tracking website like Cronometer to record what you eat. You can also use food labels to understand the carb content of foods. Knowing how much carbs you are consuming will help you stay within your limits and get into ketosis more quickly.

2) Get Plenty of Fat

When following the ketogenic diet, it’s important to get enough fat in your daily meals. Eating a high-fat diet is essential to achieving the state of ketosis, which is when your body switches from burning carbohydrates for energy to burning fat. Fats should make up roughly 75% of your calories while on the keto diet.

Good sources of fat include olive oil, avocados, coconut oil, nuts, eggs, and fatty fish like salmon. If you’re eating out at restaurants, look for dishes that are cooked with butter or oil and that are higher in fat than carbs or protein.

Including plenty of fat in your daily meals can help you stay in ketosis, keep you feeling full and satisfied, and help you reach your weight loss goals. Make sure to read nutrition labels carefully and be mindful of how much fat you’re consuming each day.

3) Eat When You're Hungry

One of the most important tips for beginners on the ketogenic diet is to eat when you're hungry. When you're first starting out on the keto diet, it can be tempting to stick to a strict eating schedule that you've pre-set. However, your body is much better at regulating its hunger and satiety cues than any external source could ever be.

Therefore, it's important to listen to your body and eat when you feel hungry. Eating when you're hungry will help you to maintain your energy levels, as well as prevent cravings from developing later on. Also, make sure to eat slowly and stop when you feel full. This will help your body to better understand its hunger and satiety signals.

Additionally, it's also important to avoid skipping meals. Skipping meals can lead to extreme hunger and cravings, which can lead to overeating or making poor food choices. Make sure to keep plenty of healthy snacks on hand in case of emergency, like nuts or hard-boiled eggs.

Remember, while it's important to stay consistent with your meals, it's equally important to ensure that you're eating when you're hungry and not forcing yourself to eat when you're not. Eating when you're truly hungry is key to helping you maintain consistent energy levels and prevent cravings throughout the day.

4) Drink Lots of Water

Drinking plenty of water is an essential part of any diet, and the keto diet is no exception. Staying hydrated is important for overall health, as well as helping to regulate hunger levels and managing cravings. It’s recommended that adults drink at least 2-3 liters of water per day. For those following a keto diet, however, it’s especially important to drink even more water than that. This is because the body can become dehydrated more quickly when carbohydrates are limited and metabolic waste products, known as ketone bodies, are produced.

When drinking water on a keto diet, aim to consume a minimum of 3-4 liters per day. Additionally, it’s helpful to spread out your water intake throughout the day, rather than drinking it all at once. Doing so can help prevent dehydration and keep you feeling energized and alert throughout the day.

In addition to plain water, you can also get hydrated with other sugar-free drinks, such as unsweetened herbal teas, sugar-free sports drinks, and sugar-free tonic water. Avoiding sodas, juices, and other sweetened beverages is key, however, as they contain added sugars and carbohydrates that can easily knock you out of ketosis.

By making sure to drink plenty of water on the keto diet, you can help keep your body hydrated, regulate hunger levels, reduce cravings, and stay energized. So make sure to drink up!

5) Avoid Processed Foods

When it comes to following a ketogenic diet, one of the most important tips is to avoid processed foods. Processed foods are typically high in carbohydrates, which can make them difficult to fit into your keto macros. Processed foods also often contain added sugars and other unhealthy ingredients, which can make it difficult to stick to your diet in the long-term.

Therefore, it’s best to avoid processed foods as much as possible when starting a keto diet. Stick to whole, unprocessed foods such as meats, fish, eggs, nuts, seeds, vegetables, and healthy fats like olive oil and avocado. These foods are naturally low in carbohydrates and provide plenty of nutrition without compromising on flavor.

If you’re having a hard time avoiding processed foods, try looking for recipes that use real, whole ingredients instead. You may be surprised at how tasty these dishes can be! Additionally, you can look for healthier versions of your favorite processed snacks such as nut bars or kale chips.

Finally, if you do find yourself eating processed foods occasionally, make sure to read the label and check the carb count. This will help ensure you’re not exceeding your macros and derailing your progress.

By avoiding processed foods and opting for whole, unprocessed foods instead, you’ll find it easier to stick with a keto diet for the long-term.

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