Beginers's Guide to the Keto Diet: How to Start Keto Without Losing your Mind

Beginner's Guide to the Keto Diet: How to Start Keto Without Losing Your Mind.

If you’ve been hearing about the keto diet, but don’t know how to start it, then this is the guide for you! It can be a little bit intimidating at first because there are a lot of changes that happen when starting a ketogenic diet.

However, with a few simple steps and a little information, it can be much easier to get started. In this guide, we will show you everything from what ketones are and how they work, to what foods you should eat and why.

We even have recipes for your first week on the keto diet. So read on to learn everything about keto in one place!

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What is the Keto Diet?

The keto diet is a high-fat, high-protein, low-carb diet. You can eat as much fat as you want on the keto diet, but cut down on carbs and proteins significantly. The goal of the keto diet is to put your body into a metabolic state called ketosis, where your body will use fat for fuel.

Ketosis happens when your body doesn’t have enough glucose available to make energy for its needs. Your body will produce ketones, an alternative source of energy that comes from fat stores in your body. So by eating foods that are high in fat and low in carbs, you can put your body into this state of ketosis.

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Steps to Starting Your Keto Diet

There are a few steps to take before starting your keto diet. To start, you need to clean out your pantry and fridge of any foods that are not on the list of allowed foods. We will help you with this in just a bit. However, if you have an emergency stash of chocolate chips for some reason, don’t worry, we won’t tell anyone!

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Next, you will need to get familiar with the macro ratios that are required on the keto diet. You want to make sure that you get enough of the following:

-Carbs: 20-35 grams per day

-Protein: 75-90 grams per day

-Fat: 90+ grams per day

If you still think these numbers seem low, don't worry; it is possible to eat more than these amounts without going over 100 grams of carbs per day. However, most people do better when they stick close to 100g per day (which is less than 20%). It is important to try different amounts until you find what works best for your body.

Foods You Should Eat on a Keto Diet

One of the most common questions people ask when starting the keto diet is what they can and cannot eat. There are a lot of low-carb but high-fat foods that you can enjoy on keto, like bacon, avocado, olives, and olive oil. But there are also low-carb high-protein foods like eggs and chicken breast. And if you don’t want to give up carbs completely, there are plenty of green vegetables that have some carbs in them but not enough to kick you out of ketosis.

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How to Get Started on a Ketogenic Diet

1. Buy some ketogenic-approved food

2. Make sure you know what ketones are and why eating the keto diet helps with them

3. Purchase necessary supplements for starting out

4. Calculate your nutrient intake

5. Get rid of sugar from your diet

6. Study up on foods to eat and when to eat them

7. Check out these amazing recipes for a quick start

Recipes for Beginners

What do you eat when you first start keto?

One of the best things about keto is that it doesn’t require any calorie counting or portion control. You can eat whatever your little heart desires! However, there are some foods you should avoid in the beginning because they will trigger cravings for other foods. Some of these include: sugars, starchy vegetables, processed meats, and glutenous products. What should you be eating then? Keto staples like meat, eggs, cheese, nuts, seeds, and non-starchy vegetables.

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The recipes below are perfect for anyone who wants to try out keto without sacrificing flavor!

Conclusion

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We all know that the keto diet is a popular and effective weight loss and health plan. But let’s be honest: it isn’t for everyone.

If you’re a beginner to the keto diet, we want to help you get started on the right foot.

In this article, we’ll go over what the ketogenic diet is, why people start it, how to get started, and some of our favorite recipes for beginners.