The Top 5 Keto Tips for Beginners

Are you new to the keto diet and not sure where to start? Don’t worry! Many people have experienced success with the keto diet, and it’s easier than you think to get started. In this blog post, we’ll cover the top 5 keto tips for beginners so you can get on the right track. From understanding the basics of the keto diet to stocking your kitchen with the right foods, these tips will set you up for success. Let’s dive in!

1) Get Started with a Good Plan

If you’re just starting out with the keto diet, having a good plan in place is essential. Doing some research on the basic principles of the diet, understanding what you can and can’t eat, and gathering some keto-friendly recipes can help get you started.

Start by figuring out how many calories and macros you need per day. Knowing your daily calorie and macro goals will help you structure your meals so that you’re consuming the right amounts of fat, protein, and carbs. You can use an online calculator to determine your caloric needs or speak to a registered dietitian or nutritionist who specializes in the keto diet.

Once you know your daily macro goals, create a meal plan for the week that meets these needs. Planning ahead will make it easier to stick to your diet when unexpected cravings strike. Having easy-to-make snacks on hand like nuts, seeds, or cheese and crackers can also help. Finally, make sure you have access to quality keto-friendly ingredients. The fresher your food is, the better it will taste and the more nutritious it will be. Taking the time to go to the store or order ingredients online can ensure you always have what you need to create delicious meals.

2) Make Sure You're Getting Enough Fat

When starting the ketogenic diet, one of the most important things to consider is how much fat you’re consuming. Since fat is an essential macronutrient on a ketogenic diet, it’s important to make sure that you’re getting enough. Without sufficient amounts of dietary fat, it will be hard to maintain ketosis and reap the benefits of the diet.

The good news is that you don’t need to worry about counting calories or macronutrient ratios when it comes to fat. The main focus should be eating foods that are high in healthy fats, such as avocados, olive oil, coconut oil, nuts, and fatty fish. Try to get at least 70-80% of your calories from fat sources. Additionally, adding MCT oil to your coffee or tea can help increase your fat intake.

Making sure you’re getting enough fat is key to making the ketogenic diet work for you. Don’t be afraid to add more fat to your meals; the more healthy fats you eat, the better off you’ll be!

3) Be Prepared with the Right Foods

One of the most important tips for beginners embarking on the keto diet is to be prepared with the right foods. This means stocking up on plenty of low-carb, high-fat foods such as eggs, avocados, nuts, oils, and fatty fish like salmon and tuna. It also means avoiding processed and refined carbs such as white bread, pasta, cookies, and cakes. The keto diet is a high fat, moderate protein, and very low carb diet. This means that most of your calories should come from fats. Try to focus on quality sources of fat such as extra virgin olive oil, avocado oil, coconut oil, nuts, and seeds. If you are vegetarian or vegan you may want to include sources of plant-based fats like avocado, olives, and nut butters.

Protein is also an important part of the keto diet. High-quality sources of protein include eggs, fish, poultry, red meat, and dairy products. Plant-based proteins such as legumes and tofu are also acceptable, though they may contain more carbs than other sources. Be sure to choose the leanest cuts of meats possible and opt for grass-fed or pasture-raised when possible.

Finally, it’s important to include plenty of non-starchy vegetables such as spinach, kale, broccoli, cauliflower, cabbage, Brussels sprouts, bell peppers, and mushrooms. Eating a variety of vegetables will ensure that you get enough fiber and nutrients while still keeping your carb intake low.

By being prepared with the right foods for your keto diet you will set yourself up for success. Not only will you get the nutrients your body needs but you will also be able to stick to the diet more easily.

4) Drink Plenty of Water

It’s important to drink plenty of water when following the keto diet. This will help you stay hydrated and make sure you’re getting the right electrolytes that your body needs. Water also helps your body to flush out toxins and can help reduce the symptoms of “keto flu”, which many people experience when they first switch to a ketogenic lifestyle.

It is important to pay attention to your thirst and drinking patterns. You may find that you need to drink more water than usual when following the keto diet. It is recommended to aim for between 2-3 liters of water per day. You can also supplement with electrolyte drinks or natural herbs like dandelion tea or nettle tea. These can help replace some of the electrolytes lost through dehydration.

5) Avoid These Common Mistakes

When embarking on a ketogenic diet, it’s important to be aware of the most common mistakes that people make so that you can avoid them. These are some of the most common keto mistakes:

1. Not Eating Enough Fat: This is one of the most common mistakes made when starting the keto diet. It is important to ensure that you’re getting enough fat in your diet, as this is an essential part of the diet. Aim for approximately 75% of your daily calories from fat.

2. Not Counting Carbs: Another mistake people often make when starting a ketogenic diet is not tracking their carb intake. In order to remain in ketosis, it is important to track and monitor your carb intake to ensure you’re not exceeding the recommended 20-50 grams of carbohydrates per day.

3. Not Eating Enough Protein: While the focus of a ketogenic diet is on fat, protein should also be included in your diet. Eating adequate amounts of protein will help prevent muscle loss and keep you feeling full longer. Aim for 1-1.2 grams of protein per kilogram of bodyweight each day.

4. Eating Too Much Dairy: Dairy can be a great source of fat and protein, but it can also be high in carbs. Be sure to watch your dairy consumption if you’re following a keto diet and be sure to select full-fat, low-carb options like cream, butter, and ghee.

5. Not Supplementing: Supplements can be beneficial when starting a keto diet, especially for those who may have difficulty getting enough micronutrients from food sources. Consider adding exogenous ketones or MCT oil powder to your supplement regimen to help you get into ketosis faster and more effectively.

By avoiding these common mistakes, you’ll be able to successfully follow a keto diet and reach your health and weight-loss goals.

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