So You Want to Start a Keto Diet: Here’s What You Need to Know
Taking the first step is always the hardest. With this information it'll be that much easier.
Most people think of the keto diet as a low-carb, high-fat diet, but it’s really so much more than that. The keto diet isn’t just about what you eat — it’s about when you eat and how much you eat, too! But even though sticking to the keto diet can be challenging at first, it can be rewarding in the long run if you know how to do it right. So if you’re planning on starting the keto diet but aren’t sure where to begin, read on!
The Basics
The ketogenic diet requires that you eat a significant amount of fat — about 80 percent of your total daily calories. Protein makes up around 20 percent, and carbohydrate just 5 percent. Make sure that at least 70 percent of these daily calories come from fats like butter, lard, and coconut oil because they have more than double (200–300%) the calorie density per gram as carbohydrates like bread or pasta.
You think you’re ready to start the two-week Keto Challenge? (FULL VIDEO HERE)
Benefits of the Ketogenic Diet
The ketogenic diet, also called keto for short, is famous for being a low carb diet. But what you eat isn’t as important as how it makes you feel. The ketogenic diet alters your body chemistry and causes an anti-inflammatory effect that has wide reaching benefits that can impact everything from your brain to your bones. If you want to get started on keto right away, start here! Risks of Starting a Ketogenic Diet: When you first switch over to a keto diet, there may be some side effects while your body adapts. Many people experience flu-like symptoms in which they feel tired and fatigued — this is simply because your body is flushing out water weight (it’s common for people who lose large amounts of weight to initially drop several pounds due only to water loss). Also keep in mind that when you go on any kind of restrictive diet like keto, it takes time for your body to adjust before full results are seen. It could take weeks or months before your weight stabilizes or improves if you do choose to stick with it long term. Just be patient!
Here is a great way to start your keto diet customized for you! (FULL VIDEO)
Mistakes with Starting a Ketogenic Diet
It’s easy to make mistakes when you first start keto. For example, eating too many carbs at once can kick you out of ketosis or creating too much protein can kick you out of ketosis as well. Trying to maintain your calories or macros can also be challenging, especially for beginners. That said, here are five common mistakes that people make when starting their first keto diet. Learn from them and avoid them! Mistake #1: Not Doing Your Research If you have no idea what keto is all about, then chances are you won’t know how to do it properly. If there’s one thing we can tell you about any diet plan is that there’s no one-size-fits-all approach.
Tips for Staying on Track
Staying on track with a keto diet is tough, especially when you’re new at it. But if you want to make your low-carb transition a little smoother, here are some tips that can help. #1 — Get Educated and Make a Plan It’s important to do your research and learn as much as possible about what you need to do before starting a keto diet. For example, how many carbs should you eat? Should you count calories? How many grams of fat should be in each meal? Do I need supplements? Will my body burn fat or sugar for energy? How will I feel without carbs in my system all day long?
Here is a great way to start your keto diet customized for you! (FULL VIDEO)
About the Creator
Heal From Health
Change, From the inside out
Keep reading
More stories from Heal From Health and writers in Longevity and other communities.
Review of the Custom Keto Diet Plan: Is This 8-Week Program Reliable and Valuable?
What is Custom Keto Diet Plan? The Keto diet, which is currently popular, is currently practiced by the majority of people. There can be numerous health dangers when a diet is not personalized for you though. The Custom Keto Diet Program was created to help the millions of people trying to reduce weight in a healthy and effective way.
By Heal From Health3 years ago in Feast
Day 4 of Quitting
If this is how sobriety feels, maybe it’s better to go through life a little buzzed… this, along with other hits like, I want to kill myself, I wish I was dead, and I’m going to throw myself off a bridge have been the only thoughts on rotation these past few days. I promise myself that if, in a month, I still feel like this (‘this’ meaning despondent, full of rage, and simultaneously numb) I can go back to smoking. Until mid-February though? Nicotine is off the table.
By sleepy drafts15 days ago in Longevity
Top 3 Indian Towns with Sub-Zero Temperatures: Experiencing the Frozen Extremes
India is a land of contrasts. From tropical beaches to arid deserts, the subcontinent boasts an incredible diversity of climates. While most think of India as a warm, sun-drenched country, it also has regions where winters are harsh, and temperatures plunge well below zero. These towns, located mainly in the Himalayas, challenge the very notion of life in extreme cold. For travelers, adventurers, and researchers, they offer a unique experience—a glimpse into a frozen, high-altitude world where survival is a skill and winter reigns supreme. Here, we explore the top three Indian towns known for sub-zero temperatures. 1. Dras, Ladakh: India’s Coldest Inhabited Town Nestled in the Kargil district of Ladakh, Dras holds the title of the coldest inhabited town in India. Sitting at approximately 3,300 meters above sea level, Dras experiences winter temperatures that often plummet to –30°C or lower, earning it the nickname "The Gateway to Ladakh." The town’s extreme cold results from its high altitude and the valley’s geography, which traps frigid winds. Winter in Dras is not just cold; it is long and harsh. Heavy snowfall can isolate the town for weeks, making access to essential supplies a challenge. Roads often close, and the local population relies heavily on stored provisions and community support. Despite the harsh climate, Dras is rich in culture and history. Its proximity to the Line of Control makes it strategically important for India, and the military presence is significant. Locals have adapted with sturdy stone houses, traditional woolen attire, and high-calorie diets to withstand the biting cold. For visitors, Dras offers breathtaking landscapes of snow-capped peaks and frozen rivers, a rare glimpse into extreme high-altitude life. 2. Leh, Ladakh: The Cold Desert Capital Leh, the capital of Ladakh, is perhaps India’s most famous cold-weather town. At 3,500 meters above sea level, Leh regularly sees winter temperatures fall below –15°C, and nights can be even colder. Despite being a major tourist hub in summer, Leh transforms into a cold desert in winter, where life slows down, and survival becomes the primary focus. Leh’s unique climate—dry, thin air combined with intense cold—creates one of the harshest living environments in the country. Snowfall is lighter than in Dras, but the cold is uncompromising. The frozen Zanskar River becomes the site of the Chadar Trek, an adventure that attracts thrill-seekers worldwide but demands careful preparation against frostbite and hypothermia. Residents of Leh have mastered the art of enduring the cold. Homes are built with thick walls and insulation, heating is often solar-assisted, and winter diets are rich in fats to sustain energy. Leh illustrates human resilience in extreme conditions, combining traditional knowledge with modern adaptations. 3. Keylong, Himachal Pradesh: The Frozen Heart of Lahaul Keylong, located in the Lahaul and Spiti district of Himachal Pradesh, is another town where winter is a formidable force. At an altitude of roughly 3,100 meters, Keylong’s temperatures can drop to –10°C to –20°C during the coldest months. Unlike Ladakh, Keylong experiences heavy snowfall, which often blocks roads and isolates the town. Life in Keylong is shaped by the winter’s harshness. Locals store essential supplies months in advance and rely on traditional wooden houses and insulated clothing to survive. The town, surrounded by snow-covered peaks and monasteries, holds cultural and administrative importance in the region. Infrastructure projects such as the Atal Tunnel have improved connectivity during winter, making Keylong more accessible. However, the town remains a challenging environment, reminding visitors of nature’s power and the endurance required to live in high-altitude cold zones. Why These Towns Are Significant These sub-zero towns highlight India’s climatic diversity and showcase human adaptation in extreme conditions. They are living examples of how culture, infrastructure, and survival strategies intertwine to sustain communities in some of the harshest environments on Earth. Furthermore, these regions offer important insights into climate change. Shifts in snowfall, glacier melt, and temperature extremes directly affect local life, agriculture, and water resources. Studying these towns helps scientists understand high-altitude ecosystems and develop strategies to mitigate climate risks. Final Thoughts India’s frozen towns challenge the perception of the country as a land of heat and humidity. Dras, Leh, and Keylong not only experience sub-zero temperatures but also demonstrate resilience, tradition, and adaptation. They are destinations for adventurers, scientists, and travelers seeking to experience life where winter dominates, nature is formidable, and survival is a daily achievement. Visiting these towns is more than sightseeing—it is an opportunity to witness human ingenuity and endurance against some of the harshest winters on the planet, offering a perspective of India that few outside the Himalayas truly understand.
By Fiaz Ahmed Brohi4 days ago in Longevity
Smart phones, Humans and Aliens.
WARNING. I will be tapping into one of your favorite creative tensions: The absurdity of humans worshipping their glowing rectangles as if they were tiny oracles. There’s something deliciously poetic about that contradiction, and it lends itself beautifully to an instructive proviso.
By Novel Allen6 days ago in Poets
Comments
There are no comments for this story
Be the first to respond and start the conversation.