A keto diet, also known as the ketogenic diet, consists of high-fat foods and very few carbs. It’s not really a diet but rather an eating pattern, meaning it doesn’t have specific start dates or end dates. People typically follow this plan to lose weight or manage symptoms of certain conditions like type 2 diabetes, epilepsy, and even acne. If you want to get started on the Keto diet, here are some expert tips that will help.
Carb Up For A Few Days
If you are new to the keto diet or have been following it for some time, it’s important that you don’t jump right into your usual carb limit of 20 grams per day on the first day you start keto. In your first week of starting out on this way of eating, aim to eat about 50-60% carbs from vegetables for three days until you can get into ketosis effectively. This will help reduce any adverse effects associated with the adaptation process and allow your body to begin burning fat as its preferred source of fuel.
Meal Prep Is Essential
A great way to set yourself up for success on the keto diet is by planning ahead of time so there are no contingencies that interfere with your new lifestyle plan. Preparing nutritious keto meals like the perfect keto smoothie, keto pancakes, or even a simple keto salad in advance can be helpful for busy days where you have a tough time finding the time to cook. It also helps ensure that your ketogenic diet plan contains all the required nutrients, including healthy fats and fiber from vegetables.
Not All Fats Are Good For You
When transitioning to the ketogenic diet, one pitfall that people often make is increasing intake of saturated fat, which can increase your cholesterol levels. While it’s true that you need to limit your intake of unhealthy trans fats, you don’t have to eliminate all sources of saturated fat if you are following a well-formulated ketogenic diet.
Instead, balance healthy fats by opting for low-carb plant-based oils like coconut oil and olive oil as well as raw nuts and seeds over crispy treats or dairy products with added butter.
Use Intermittent Fasting If Needed
The ketogenic diet has many positive effects on the body, including weight loss, blood sugar stabilization, increased energy, and improved cognitive function. However, some people will find it more difficult to adhere to this way of eating especially in the early stages after transitioning from a higher carb intake. To make it easy for yourself, only eat within an eight-hour window each day or consider utilizing intermittent fasting until your body adjusts to burning fat as its primary fuel source.
Consider Making A Social Media Account
If you don’t have one already, consider creating a social media account specifically dedicated to your weight loss journey as this is how many people now track their progress online. Creating an account with an online weight loss community like Reddit’s r/loseit or Instagram can be a great way to share tips and even recipes so you have a support network when going keto.
Find The Right Supplements For You
Supplements are a great way of boosting your results if needed, but not necessary for everyone who is following a well-formulated ketogenic diet. Some supplements that individuals may benefit from on this type of eating plan include exogenous ketones to help reduce appetite between meals, MCT oil powder to boost energy levels, electrolytes to stave off fatigue, and mineral drops that add essential minerals into foods that don’t naturally contain them.
Give Yourself Enough Time To Switch Fuels
When transitioning from a high-carb diet to the keto diet, many people notice changes in their energy levels and how they feel overall. This is due to the fact that glucose is your brain’s preferred fuel source, so when there isn’t enough in the blood, your body has to switch gears.
If you are experiencing these symptoms when switching over to keto, don’t worry! It takes time for your body to adapt and begin converting fat into fuel in the form of ketones.
In the beginning, it can take weeks or even months for your body to adjust to burning fat instead of glucose. However, once you’ve successfully made this change, a ketogenic diet has been shown in scientific studies to improve many different markers of metabolic health. So don’t get discouraged if things seem a little bit harder in the beginning – once your body is efficiently converting from carbs into ketones, you’ll begin feeling great!