How to Start the Keto Diet: A Guide to Make Keto Easier.
Great News! You Do NOT Have to Give Up Your Favorite Bread, Sandwiches & Pizza to Follow a 100% Paleo or Ketogenic Diet...
Keto, a low-carb, high fat diet, is a popular choice for those looking to lose weight. It can also be a great way for those with diabetes to manage their blood sugar levels and improve their health.
However, following the Keto Diet is not always easy. There are many challenges that come with starting a new diet plan. One of the biggest obstacles is figuring out what to eat on the Keto Diet . This post will give you an overview of what you need to know about keto and how you can make it easier for yourself!
Why You Should Start Keto
You may be wondering why you should start the keto diet. The truth is, there are many reasons to do so! One of the most popular reasons for starting this diet is weight loss. The keto diet helps your body burn fat for energy instead of carbohydrates. This process typically yields much better results than just limiting calorie intake or doing a low-carb diet alone.
Another reason to start keto is that it can help manage diabetes. Studies have shown that following the keto diet has helped people with type 2 diabetes reduce their sugar levels and regulate their blood sugar levels. They also experienced less insulin resistance, which means they were able to better control their blood sugar levels without having to take as many medications.
The keto diet can also be used to treat neurological diseases like epilepsy, Alzheimer's disease, Parkinson's disease, and even multiple sclerosis. Studies have shown that following keto can reduce seizures in children by 60 percent!
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How To Start Keto
It may be difficult to start a diet, but the Keto Diet is one of the easiest. All you need to do is limit your carbohydrate intake and consume more fat and protein.
The first step to starting keto is figuring out how much you should eat. The general rule of thumb is 20 grams of carbs or less per day. This will help you get into ketosis, which is the process that converts the body's energy source from carbohydrates to fats and proteins.
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You can meet your daily carb intake by counting your carbs in grams, taking nutritional labels seriously, and using a free app like MyFitnessPal for easy tracking!
Get creative with your food choices by checking out these helpful resources:
· The Keto Kitchen 101: A Starter Guide To Preparing Delicious Low-Carb Meals (Vegan) by Vivica Menegaz
· What to Expect When Starting the Keto Diet by Cara O'Brien
· The KetoDiet Cookbook by Martina Slajerova
What Is The Keto Diet?
The Keto Diet is a low-carb, high fat diet that can be used to lose weight or as a meal plan for those with diabetes. It's not easy to follow this diet though. There are many obstacles that come with it, one of the most common being figuring out what to eat on the Keto Diet .
What Can I Eat On The Keto Diet?
On the Keto Diet, you need to drastically reduce the amount of carbs and sugar you eat. This can be tough on your palate and on your social life. It's important to plan your meals in advance and make sure that sources of protein are available for snacks when you're feeling hungry.
The first step is to cut out most grains, starchy vegetables, fruit, legumes, sugar, alcohol, and processed foods from your diet. Only eat animal-based protein like eggs or beef as well as veggies without high levels of carbs like green beans.
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You'll need a lot more fat than you're used to eating on a regular basis—roughly 60% of calories from fat. You'll also need a bigger dose of healthy fats like medium chain triglycerides (MCT) oil or coconut oil in order to stay full and satisfied.
It's essential that you cook with healthy fats as opposed to unhealthy fats like vegetable oils or butter because they have different effects on the body. For example, olive oil is low in omega-3 fatty acids which can lead to inflammation or joint pain.
How To Track Your Macros On A Low Carb Diet
It's important to keep track of your macronutrients while on the Keto Diet . This will help you stay in ketosis and start losing weight faster.
Here are some basic guidelines:
* Stick with 20-25 grams of Net Carbs per day
* Your daily fat intake should be anywhere between 70-100 grams
* Eat just enough protein to maintain your muscle mass (1.5-2.0 grams per kilogram of bodyweight)
Planning Ahead For Successful Weight Loss
The first step to making the Keto Diet work is planning ahead. If you're thinking about giving it a try, be sure to plan out your meals and snacks for the next few weeks. This way, you won't get caught off guard when hunger strikes and you don't know what to eat.
If you're already on the Keto Diet, this is also a good time to see what's in season. You may not want to eat certain foods when they're not in season because they can be more expensive. Checking with your local grocery store will help you find out what produce is in season so that you can save some money!
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It's also important to remember that Keto doesn't have to be boring. There are many creative ways to cook vegetables without using oil or butter, which are both no-nos on the Ketogenic diet. Check out these yummy ideas for cooking veggies on the keto diet!
Conclusion
Keto can be hard to start, but it’s worth it. There are many things to think about before starting keto, and you want to make sure that you’re doing it the right way. Luckily we have you covered. From figuring out why you should start keto, to how to start keto, to what can I eat on the keto diet and how to track your macros on a low carb diet, we walk you through everything and give you success tips to help you succeed on your weight loss journey.
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Hatim Bootwala
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