Keto Diet: Keto is the short form of ketogenic, which refers to a type of low-carb, high-fat diet that has been used for various health purposes. The main goal of a keto diet is to shift the body’s metabolism from using carbohydrates as its primary source of energy to using fats, specifically ketones, which are produced when the body breaks down fats.
The ketogenic diet is a low-carb, high-fat diet that aims to put your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. Familiarize yourself with the macronutrient ratios: typically, the ketogenic diet consists of around 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrates.
10 Tips For Keto Diet for Newbies
Let’s dive into the top 10 tips of keto diet. Here are a few tips that help you to understand more about the keto diet
- Track Your Macros: Keeping track of your macronutrient intake is crucial in a ketogenic diet. Use a food tracking app to ensure you are staying within the recommended ratios of fat, protein, and carbohydrates.
- Start with Simple Meals: Begin with simple meals that include healthy sources of fats such as avocados, nuts, seeds, coconut oil, and olive oil. Incorporate moderate amounts of protein from sources like meat, eggs, and dairy, and limit your carbohydrate intake to non-starchy vegetables like leafy greens.
- Stay Hydrated: Drinking plenty of water is important on the ketogenic diet. It can help with digestion, and metabolism, and avoiding dehydration, which can occur due to increased water loss in the initial stages of ketosis.
- Prepare for the Keto Flu: When you first start a ketogenic diet, you may experience symptoms such as headache, nausea, fatigue, and irritability, known as the “keto flu.” This is normal and usually temporary. Stay hydrated, replenish electrolytes, and be patient as your body adapts to burning fat for fuel.
- Choose Healthy Fats: Focus on consuming healthy fats, such as those found in avocados, nuts, seeds, olive oil, coconut oil, grass-fed butter, and fatty fish like salmon. Avoid trans fats and heavily processed oils.
- Plan Ahead: Meal planning and preparation are key to staying on track with any diet. Make a shopping list, prep meals in advance, and have keto-friendly snacks on hand to avoid temptations and make it easier to stick to your dietary goals.
- Be Mindful of Hidden Carbs: Carbohydrates can hide in unexpected places, so be sure to read labels carefully. Be mindful of hidden carbs in condiments, sauces, dressings, and processed foods. Stick to whole, unprocessed foods as much as possible.
- Listen to Your Body: Pay attention to how your body feels and adjust your intake accordingly. If you’re feeling low on energy, you may need to increase your fat intake. If you’re not losing weight, you may need to adjust your portion sizes.
- Seek Professional Advice: If you have any underlying health conditions or concerns, it’s always best to consult with a healthcare professional before starting a new diet.
- The primary food sources in a keto diet include healthy fats such as avocados, nuts and seeds, olive oil, coconut oil, and butter; moderate protein from sources such as meat, fish, eggs, and dairy; and non-starchy vegetables such as leafy greens, broccoli, cauliflower, and zucchini.
- Foods that are typically avoided or limited on a keto diet include grains, legumes, sugar, most fruits, and starchy vegetables like potatoes and corn, as they are higher in carbohydrates.
What foods do you eat on keto diet?
The primary food sources in a keto diet include healthy fats such as avocados, nuts and seeds, olive oil, coconut oil, and butter; moderate protein from sources such as meat, fish, eggs, and dairy; and non-starchy vegetables such as leafy greens, broccoli, cauliflower, and zucchini.
What food is not allowed in keto?
Foods that are typically avoided or limited on a keto diet include grains, legumes, sugar, most fruits, and starchy vegetables like potatoes and corn, as they are higher in carbohydrates.
Can I drink milk on keto?
Dairy milk is also high in carbs, so it’s not keto-friendly.