The keto diet has become quite popular in helping people reach their health and fitness goals. Unlike others, the keto diet entails training the body to burn fat for energy other than glucose. It involves the consumption of high fat while minimizing your carbs intake. Have you heard or come across the benefits of the keto diet? Are you interested in it but wondering how to start a keto diet? Below is a detailed guide on how to achieve ketosis.
Before we describe how to start a keto diet, let us define what it is and how it works.
The keto diet is a high fat and low carb diet that puts your body in a state of ketosis. When your body is in ketosis, it will burn body fat instead of carbohydrates.
This diet works by changing how your body metabolizes carbs. As you may know, carbs when absorbed by the body are converted into glucose. When you take carbs, your blood sugar levels rise, and your body creates insulin which helps transport the glucose into body cells for energy.
By cutting down carbs, your body will have no option rather than burning fat for energy. It will mostly target fat stored in your body, thus keeping you healthy and fit.
How to Start a Keto Diet?
1. Know What to Eat and What Not to
The first step in starting a keto diet requires you to know the ideal foods you should eat. Note that you shouldn’t take more than 30 grams of carbohydrates in a day. When you are on the keto diet, you will need to eat the following;
- Meat – beef, poultry, pork, fish, and bone broth.
- Low-carb vegetables – lettuces, mushrooms, and leafy green vegetables like kale and spinach.
- Keto-friendly diary which includes butter, ghee, and sour cream.
- Low sugar fruits – organic berries and avocados.
- Healthy oils such as walnut, coconut, and flaxseed oil.
When starting on a keto diet, you need to avoid grains, starchy vegetables, fruits with high sugar and alcohol. You should also avoid beans. Though they are a source of protein, they do contain high levels of carbohydrates.
2. Be Prepared to Take Lots of Fat and Less Carbs
As mentioned earlier, a keto diet does contain consumption of lots of fat. This is because it will be your body’s primary source of energy. You need to examine your relationship with fat. Most people have been led to believe that fat is bad.
Contrary to the opinion, taking lots of fat and minimizing carbs can keep you fit. You need to start avoiding carbs and getting in fat. For instance, instead of accompanying your meals with rice or potatoes, take it with a non-starchy vegetable instead. And cook with more oil.
3. Look for As Many Keto Recipes as Possible
One thing that people love about the keto diet is that it doesn’t make dinner boring. There are lots of tasty and delicious keto recipes on the internet. All you have to do is look for them. The more recipes you have, the more enthusiastic you will remain towards following a keto diet.
4. Talk to Your Family about Keto
If you are the parent or guardian in a family, don’t start preparing keto recipes without telling your family about it. Make sure you discuss with them, and if they are uncomfortable, meals can be prepared separately. If they are reluctant, you can list the benefits of the keto diet to them and explain that it is short term since it goes for 3 to 6 months.
5. Understand that There could be Side Effects
When you change your body’s metabolism to adapt to burning fat only, there might be some side effects. And, the most common one is the Keto Flu. When you start this diet, you should expect this side effect alongside feelings of lethargy. Our bodies react differently, and you may not notice any side effects.
For many people, starting the keto diet can be challenging. However, once you get the hang of it, things progress smoothly. Not to mention, it offers a lot of health benefits. The keto diet has worked for lots of people, and it can do the same for you.