What do I eat when I first start keto?

When embarking on a ketogenic diet, it's important to have a clear understanding of the types of foods you should consume to achieve and maintain a state of ketosis. In the early stages of starting keto, focus on foods that are low in carbohydrates and high in healthy fats. This combination encourages your body to shift from using glucose as its primary fuel source to utilizing stored fats for energy.

Here's a comprehensive guide on what to eat when you first start keto:

Meats and Poultry:

Opt for fatty cuts of beef, pork, lamb, and poultry with the skin on. These options provide ample amounts of healthy fats and protein.

It's best to choose unprocessed meats to avoid added sugars or fillers commonly found in processed meats.

Fish and Seafood:

Incorporate fatty fish into your meals, such as salmon, mackerel, and sardines. These fish are rich in omega-3 fatty acids, which offer numerous health benefits.

Other seafood options like shrimp, crab, and lobster are also great choices as they are low in carbs and high in essential nutrients.

Eggs:

Eggs are a versatile and nutritious addition to a keto diet. They are an excellent source of protein and healthy fats.

Enjoy eggs in various ways, such as boiled, scrambled, or fried in healthy fats like coconut oil or butter. You can also create omelets with vegetables and cheese for added flavor and nutrients.

Non-Starchy Vegetables:

Focus on incorporating non-starchy vegetables into your meals, as they are low in carbs and rich in fiber and essential nutrients.

Leafy greens like spinach, kale, and lettuce are excellent choices. Additionally, include cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts.

Healthy Fats:

Include healthy fats in your diet to support ketosis and provide sustained energy.

Avocados, olive oil, coconut oil, butter, ghee, and fatty cuts of meat are all great sources of healthy fats. They can be used in cooking or as dressings and toppings.

Nuts and Seeds:

Nuts and seeds are convenient and nutritious snacks for a keto diet.

Opt for low-carb nuts like almonds, walnuts, and macadamia nuts. Chia seeds, flaxseeds, and hemp seeds are also excellent sources of healthy fats and fiber.

Cheese and Dairy:

Enjoy full-fat cheeses in moderation, such as cheddar, mozzarella, and cream cheese. These options provide flavor and healthy fats.

Other dairy products like heavy cream, Greek yogurt, and sour cream can also be included, but be mindful of their carb content.

Berries:

In small portions, you can incorporate berries like strawberries, raspberries, and blackberries into your diet. These fruits are relatively lower in carbohydrates compared to other fruits.

Remember to carefully read food labels to track your carbohydrate intake and stay within the recommended keto range, typically around 20-50 grams of net carbs per day. Additionally, ensure you drink plenty of water and consider supplementing with electrolytes to avoid potential side effects, such as the "keto flu."

Consulting with a healthcare professional or a registered dietitian experienced in ketogenic diets can provide personalized guidance for your specific needs and help you establish a sustainable and nutritious meal plan.

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