You're doing keto wrong! Here are 10 tips to make it right

You're doing keto wrong! Here are 10 tips to make it right

Are you new to the keto diet and feeling overwhelmed? Don't worry, you're not alone! The keto diet can be tricky, especially for beginners. However, with the right tips and tricks, you can make the transition to keto much easier and be successful in reaching your weight loss goals. In this blog post, we'll go over 10 essential tips for those new to keto, so you can make sure you're doing it right!

1) Start with why

When starting a keto diet, the most important thing to keep in mind is why you’re doing it. Knowing the reasons why you want to start a keto diet will help motivate and inspire you to stay on track when things get tough. Maybe you’re looking to lose weight, control your blood sugar, reduce inflammation, or increase energy levels. All of these are valid and common reasons to go keto. Once you’ve identified your goals, it’s time to get started.

The best way to start any diet is to take it slow and steady. The keto diet can be a big change from what you’re used to eating and can seem overwhelming at first. Take your time to adjust and make small changes gradually. Start by reducing your carbohydrate intake and increasing your fat intake, but do it in a way that makes sense for you and your lifestyle. This may mean eliminating refined sugar and processed foods first, then working up to cutting out starchy vegetables and grains.

If you have any questions or need guidance, reach out to a certified health coach or registered dietitian who specializes in ketogenic diets. They can provide personalized advice and support that can help make the transition smoother. With the right motivation and preparation, you’ll be able to successfully start a keto diet and reap the health benefits it has to offer.

2) Get rid of the carbs

One of the most important steps in following a keto diet is to reduce your carbohydrate intake. You should aim to consume no more than 50 grams of carbohydrates per day. To do this, you need to eliminate sugary foods and drinks such as candy, soda, and fruit juice, as well as processed carbs like white bread and pasta. Instead, focus on getting your carbs from non-starchy vegetables, nuts, and seeds. These will provide your body with essential vitamins and minerals while still allowing you to maintain a low-carb diet. Also, be sure to read labels carefully and avoid hidden sources of carbs like sauces and dressings.

3) Increase your fat intake

If you’re new to the keto diet, one of the most important aspects of it is increasing your fat intake. When you’re on a ketogenic diet, about 75% of your daily calories should come from healthy fats. The best way to increase your fat intake is to switch out carbs for fats in your meals. This means swapping out things like breads, pastas, and grains for higher fat options like avocados, nuts, and fatty fish.

When selecting which fats to incorporate into your keto diet, it's important to be mindful of what type of fats you're choosing. It’s best to focus on mono-unsaturated and poly-unsaturated fats, as these are the healthiest types of fat. Good sources of these include olive oil, avocados, nuts, fatty fish, and coconut oil. Avoid trans-fats and processed vegetable oils like canola, corn, or sunflower oil.

Incorporating these healthy fats into your diet will help you stay in ketosis and reap the most benefits from the keto diet. Not only will it help you reach your goals faster, but it will also help ensure that your body is getting the nutrients it needs. So don't be afraid to up your fat intake!

4) Watch your protein intake

When starting a ketogenic diet, it's important to watch your protein intake. Eating too much protein can kick you out of ketosis, as your body will use the extra protein as a source of energy instead of fat. The general recommendation is to keep your protein intake to between 0.6 and 1.2g per kg of bodyweight. This will provide enough protein for muscle maintenance, but not so much that it hinders ketone production. You should also consider spreading your protein intake evenly throughout the day to ensure that your body has adequate amounts of protein available at all times. If you do decide to increase your protein intake, make sure that it is done gradually and that it doesn’t exceed 2g/kg of bodyweight as this can cause an increase in glucose levels which can kick you out of ketosis.

5) Test your ketone levels

Testing your ketone levels is an important step in the keto diet and is one of the most accurate ways to measure your progress. Ketones are a by-product of fat metabolism that are created when you enter the state of ketosis. By testing your ketone levels, you can see how close you are to achieving ketosis and if you need to make any adjustments to your diet and lifestyle.

There are a few ways to test your ketone levels, but the most common way is through a blood ketone meter. This is a device which measures the amount of beta-hydroxybutyrate (BHB) in your blood. It’s a simple and relatively painless process that involves pricking your finger with a small lancet and placing a drop of blood on a test strip. The blood ketone meter then reads the BHB levels from the test strip and gives you an accurate measurement of your ketone levels.

You can also test your ketone levels through urine tests or breath tests. Urine tests measure the amount of acetoacetate in your urine, while breath tests measure the amount of acetone in your breath. Both of these methods can provide useful information about your ketone levels, but they’re not as accurate as a blood ketone meter.

It’s important to test your ketone levels regularly in order to ensure that you’re staying in a state of ketosis. This will help you stay on track with your diet and reach your weight loss goals. With regular testing, you can adjust your diet and lifestyle accordingly to stay in ketosis and achieve optimal results.

6) Drink plenty of water

Water is essential for maintaining optimal health and for supporting your body's natural processes. While following a ketogenic diet, it is important to stay hydrated and drink plenty of water. Drinking enough water will help support your body’s metabolic functions and keep your cells nourished. Not only that, but staying hydrated will also help flush out toxins and keep you feeling energized throughout the day.

When you’re on the keto diet, it’s important to make sure you’re drinking enough water to stay hydrated. Aim for at least 8 glasses of water per day. You can also opt for electrolyte-rich drinks like bone broth, coconut water, or lemon water to replenish electrolytes and keep your electrolyte balance in check.

In addition, drinking water before meals may help reduce hunger and increase the amount of calories you burn after eating. Plus, by drinking water, you can also prevent constipation, which is common when following a ketogenic diet.

Overall, drinking plenty of water is essential for optimal health when following the ketogenic diet. Make sure to keep your body hydrated throughout the day by drinking at least 8 glasses of water per day and opting for electrolyte-rich beverages.

7) Avoid processed foods

Processed foods are a big no-no on the keto diet. These foods are often full of carbs, unhealthy fats, and preservatives that can throw your body off balance and disrupt your ketosis. Instead of processed and pre-packaged foods, opt for fresh, whole foods whenever possible. Focus on foods like lean meats, non-starchy vegetables, nuts, and healthy fats. Avoid added sugars, refined grains, and artificial sweeteners, as these can all be detrimental to your success on the keto diet. Be sure to read labels and check the ingredients list for any hidden sources of carbs or sugars.

8) Exercise

Exercise is an important part of any healthy lifestyle, but it’s especially important when you’re doing keto. Since you’re using up more energy than normal, exercise can help you burn more fat and maximize the benefits of a ketogenic diet.

When it comes to exercising on keto, it’s best to focus on low-intensity activities such as walking, cycling, or swimming. This kind of exercise will help your body to become more efficient at burning fat for energy, which is essential for achieving ketosis. You should also aim for moderate intensity activities such as running, weightlifting, or high-intensity interval training (HIIT). These types of exercise can help you to build muscle and increase your metabolic rate.

It’s important to remember that you don’t need to spend hours in the gym to reap the benefits of exercise. Even just 15 minutes of light activity each day can make a difference in helping you reach your goals. The key is to find an activity that you enjoy and stick with it. This will make it easier to stay motivated and continue exercising regularly.

9) Manage stress

Managing stress is essential for successful keto dieting. High levels of stress can raise cortisol, which in turn causes the body to store fat and glucose. Too much stress can also cause you to binge on sugary or high-carb snacks.

There are several ways you can reduce stress while doing keto. Exercise is a great way to reduce stress, as it releases endorphins that help to boost your mood. Other activities such as yoga, meditation, or just taking a few minutes each day to relax can also help to manage stress levels.

You should also make sure that you're eating enough and getting enough rest. Eating properly and getting enough sleep will help ensure that your body has the nutrients and energy it needs to cope with stress more effectively.

Finally, try to minimize stressors in your life by managing your time better, delegating tasks when possible, and talking to friends and family about your worries and concerns. All of these strategies will help you stay on track with your keto diet and keep stress at bay.

10) Get enough sleep

Getting enough quality sleep is essential to any healthy lifestyle, including a keto diet. Studies have shown that when people don’t get enough sleep, they are more likely to overeat, crave unhealthy foods, and have a higher risk of developing type 2 diabetes.

On the other hand, adequate rest is important for overall health and maintaining a healthy weight. It helps to regulate hormones and can help you feel more energetic and motivated to stick with your keto diet.

Ideally, you should aim for 7-9 hours of sleep every night. This can be difficult to achieve at first, but there are a few things you can do to improve your sleep quality and duration:

1) Avoid screens before bedtime: The blue light from screens like cellphones and TVs can mess with your circadian rhythm and make it harder to fall asleep. Try to put your phone away at least an hour before you go to bed.

2) Keep the room dark: Darkness helps promote the production of melatonin, which is essential for good sleep. Install blackout curtains or use an eye mask to make sure your bedroom is dark.

3) Establish a routine: Having a consistent sleep schedule will help your body know when it’s time to wind down and get some rest. Go to bed at the same time each night and wake up at the same time each morning.

4) Exercise during the day: Exercise can help reduce stress and improve sleep quality. Aim for 30 minutes of exercise per day.

By getting enough quality sleep, you’ll be well on your way to achieving success with your keto diet.

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