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The Top 5 Keto Tips Every Beginner Must Know

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By Lidya TeferaPublished 2 years ago 4 min read
The Top 5 Keto Tips Every Beginner Must Know
Photo by Towfiqu barbhuiya on Unsplash

Are you a beginner to the keto lifestyle? If so, you may be feeling overwhelmed with all the information out there on what to do and what not to do. Don't worry, we've got you covered. In this blog post, we'll be sharing the top 10 keto tips every beginner must know to get you started on the right track. From understanding macros to understanding the science behind ketosis, these tips will help you understand what it takes to be successful on the keto diet. Keep reading to learn the basics and get started on your journey today!

1) Start Slowly

If you’re just beginning the ketogenic diet, it can be intimidating to jump in all at once. It’s important to start slowly and make sure you are comfortable with the transition. A great way to start is to start by making small dietary changes. This could include adding more healthy fats like olive oil and avocado, increasing your vegetable intake, and replacing processed carbs with low-carb foods like leafy greens, nuts, and seeds.

It can also be helpful to track your macronutrient intake (the ratio of protein, carbs, and fat you’re eating) to ensure you are sticking to a keto-friendly diet. This can easily be done using an app or website like MyFitnessPal or Chronometer.

Once you’ve adjusted to these small changes and your body is responding positively, you can begin to transition into a full-fledged keto diet. Start by gradually reducing your carb intake until you reach the recommended daily amount for a ketogenic diet (typically around 20-50 grams of net carbs per day)

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It’s also important to be mindful of your electrolytes during this transition period. As you reduce your carb intake, you may experience symptoms of “keto flu”, which are generally caused by a lack of sodium, potassium, and magnesium. Make sure you’re drinking plenty of water and supplementing with electrolytes as needed.

Starting the keto diet slowly and steadily can help ensure that your transition is smooth and successful. It can take some time to adjust to this new way of eating, but with the right preparation and planning, it’s totally achievable!

2) Drink Plenty of Water

Staying hydrated is important for your overall health, especially when following a keto diet. It’s recommended that you drink at least two liters of water per day while on the diet. This helps keep your body properly hydrated, which can help reduce symptoms of keto flu and promote weight loss. Plus, drinking enough water will help to flush out toxins and other impurities that can slow down your progress. Staying hydrated is also essential for maintaining energy levels throughout the day. To make sure you’re drinking enough water, be sure to carry a water bottle with you wherever you go and sip on it throughout the day. You can also add fresh fruit or herbs to give your water a little more flavor.

3) Avoid Processed Foods

Processed foods are full of added sugar, unhealthy fats, and artificial ingredients. As a result, they can wreak havoc on your keto diet and prevent you from achieving your weight-loss goals.

When it comes to eating on the keto diet, you should always try to eat as close to nature as possible. This means avoiding processed foods and opting for nutrient-rich whole foods instead. Whole foods like meat, fish, eggs, nuts, seeds, and veggies are all great choices when following the keto diet. If you do choose to purchase packaged food items, be sure to check the label for hidden ingredients and added sugars. By avoiding processed foods and focusing on whole foods, you’ll be able to keep your body in a fat burning state while still getting the nutrients you need.

4) Eat More Fat

When it comes to the ketogenic diet, one of the biggest changes you'll make is increasing your fat intake. Many people associate fat with unhealthy eating habits, but on the keto diet, fat is actually your friend. Eating more fat helps you stay in ketosis and provides your body with energy.

When selecting your fats, focus on healthy, unsaturated fats like those found in fatty fish, nuts, avocados, and olive oil. Other great sources of fat include butter, ghee, and coconut oil.

Keep in mind that there are different types of fats, so it's important to do your research and understand what fats are best for the keto diet. Generally speaking, it's best to focus on monounsaturated and polyunsaturated fats instead of saturated and trans fats.

Eating enough fat can be difficult for some people, but it is an essential part of the keto diet. Try adding a tablespoon of coconut oil to your smoothies or a handful of nuts to your lunch for an easy way to get more fat into your diet.

5) Watch Your Carb Intake

Keeping track of your carb intake is one of the most important steps to take when beginning a ketogenic diet. As the name suggests, this low-carb, high-fat diet requires you to severely limit your carbohydrate intake. Consuming too many carbs can lead to weight gain and inhibit ketosis.

The standard ketogenic diet recommends that no more than 5-10% of your daily calorie intake should come from carbs. This means that if you’re eating 2000 calories per day, you should limit your carb intake to under 50g of carbs. When starting out, it may be helpful to use a calorie tracker app like MyFitnessPal to measure your daily intake.

There are several ways to reduce your carb intake and stay on track with a ketogenic diet. Eating mostly whole, unprocessed foods such as meat, fish, eggs, and non-starchy vegetables is a great way to ensure you’re getting the right macros while still feeling full and satisfied. It also helps to keep your meals simple and avoid snacking in between meals.

By monitoring your carb intake and sticking to a keto-friendly diet, you’ll be well on your way to reaching your weight loss goals.

If you want to learn my #1 way to master the keto diet, Click here now

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    LTWritten by Lidya Tefera

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