The 5 Keto tips you need to know before starting your jouney

Are you looking to start a keto diet but don't know where to start? Don't worry, you're not alone! Beginning the keto diet can be daunting and there's a lot to learn. To help get you started on the right foot, we've compiled five of the most important tips you need to know before starting your keto journey. From understanding macros to tracking your progress, these five tips will help set you up for success as you embark on your keto journey.

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1) Know what foods are high in carbs

When you start your keto journey, it’s important to understand which foods are high in carbs and should be avoided. These types of foods are typically rich in sugars, starches, and grains. Generally, you should stay away from breads, pastas, crackers, cereal, cakes, muffins, sweetened beverages, and processed foods. Fruits such as bananas, apples, oranges, and grapes are also high in carbs and should be avoided.

When choosing what to eat on the keto diet, you should look for foods that are low in carbs but still high in nutrients. These include leafy greens such as spinach and kale, non-starchy vegetables like broccoli and cauliflower, fatty meats such as steak and salmon, low-carb dairy products such as Greek yogurt and cottage cheese, eggs, nuts and seeds, healthy fats such as olive oil and avocado, and other low-carb options like mushrooms and peppers. By avoiding foods that are high in carbs and focusing on nutrient-dense foods that are low in carbs, you can achieve ketosis faster and more easily.

2) Avoid processed foods

Processed foods are one of the biggest no-nos when it comes to following a keto diet. Processed foods, such as chips, cookies, crackers, and other packaged snacks, are usually high in carbs and unhealthy fats. These foods can also contain added sugar, which can be detrimental to your health.

It is best to avoid processed foods as much as possible when following the keto diet. Instead, focus on eating whole, unprocessed foods such as lean proteins, healthy fats, vegetables, and fruits. Whole foods are not only better for you, but they also provide essential vitamins, minerals, and fiber that processed foods often lack.

When shopping for food, try to stick to the outer aisles of the grocery store where the fresh produce and meat are typically located. Try to minimize your trips down the center aisles where most of the processed food is located. Additionally, when selecting items from the outside aisles, look for those with fewer ingredients and without added sugar.

Following the keto diet does not mean you need to deprive yourself of good food. There are plenty of delicious recipes that incorporate whole food ingredients that will keep you satisfied while sticking to your diet. With careful meal planning and shopping habits, you can easily stay away from processed foods and still enjoy delicious meals!

3) Drink plenty of water

One of the most important tips for anyone starting a keto diet is to make sure that you drink plenty of water. Dehydration can be a serious issue on the keto diet, as it can cause fatigue, headaches, and lightheadedness. When your body is dehydrated, it is not able to efficiently break down fat for energy. Make sure to drink at least 64 ounces of water per day to keep your body functioning optimally.

Water can also help to fill you up, and this can be beneficial if you are trying to stay in a calorie deficit. If you feel hungry between meals, try drinking a glass of water before reaching for snacks. This can help to reduce cravings and keep you on track with your weight loss goals.

If plain water isn't your thing, you can also opt for herbal teas or other low-calorie beverages like sparkling water or unsweetened iced tea. Just make sure to avoid sugary drinks like soda or juice, as these can quickly take you out of ketosis.

4) Get enough fat

Fat is an essential macronutrient when it comes to the keto diet. Not only does it provide energy, but it also helps you feel fuller for longer. Fat is important to include in your daily meals, as it helps keep you satisfied and helps you to absorb some of the vitamins and minerals in your food.

When following a keto diet, you should aim to get about 70-80% of your daily calories from fat. This means that roughly 2/3 of your plate should be filled with high-fat, nutrient-rich foods. Good sources of fat include avocados, eggs, nuts, seeds, coconut oil, olive oil, butter, and ghee. These foods will help you feel full for longer and can also provide some great health benefits, such as improved cholesterol levels and healthy skin.

It is important to remember that not all fats are created equal. You should focus on getting healthy fats from natural sources like the ones listed above. Avoid processed and unhealthy fats, like those found in fast food and snack foods, as these can lead to weight gain and increased health risks.

If you are having trouble getting enough fat in your diet, consider adding a tablespoon of healthy fat to each meal or snack. This will help to ensure that you are getting enough fat in your daily diet and provide a delicious way to make your meals more satisfying.

5) Get enough protein

Protein is an important macronutrient to consider when following a ketogenic diet. Protein helps to build and maintain muscle mass, while also providing energy. On a keto diet, you should aim to get about 20-30% of your daily calories from protein sources.

Good sources of protein include fatty fish such as salmon, mackerel, tuna, and sardines; eggs; nuts and seeds; grass-fed beef, pork, and poultry; and plant-based sources like tofu and tempeh. It’s also important to remember that protein can be found in dairy products, but dairy should be consumed in moderation on the keto diet due to its higher carbohydrate content.

When it comes to keto and protein, it’s important to get enough, but not too much. Consuming too much protein can kick you out of ketosis by causing your body to convert the extra protein into glucose. So stick to the 20-30% of daily calories from protein and make sure to monitor your progress closely when beginning a keto diet.

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