If you’ve decided to go Keto – Well done!
You’ve already taken the first and most difficult step in starting your keto journey!
I promise you, from my own experience doing keto, you’ll be thrilled you started your journey to lifelong health.
The Ketogenic Diet or ‘keto diet’ is quickly becoming one of the most popular diets out there. However, with so much heavy information on the diet on the internet where do you even start?!
Well I’m here to tell you how easy it is to go keto and how simple it is to stick with it! So here it is; Keto for beginners:
A little background on the benefits of going Keto:
Ketogenic Diet basically means putting your body into a state of ketosis. It involves the person eating around 75% fat, 20% protein and 5% carbs. So, instead of your body running on sugar or ‘glucose’ (carbohydrates that have been broken down) your body is running on a much cleaner fuel called ‘ketones’
To make sure your body remains in ketosis your insulin levels have to be low. Cutting out as many sugars as you can from your diet and eating more good fats can help you achieve this.
Some benefits of going Keto are: reduction in appetite and cravings for sweets, weight loss (including keeping it off!), fat loss from around belly area, lower risk of cancers, lower risks of heart disease, reverse diabetes, prevent obesity, reverse insulin resistance, therapeutic for neurological disorders including Alzheimer’s disease, epilepsy seizures, Parkinson’s, depression, anxiety and treat behavior disorders associated with Autism.
Step 1: Clean Out Your Cupboards!
The most important step for starting the Keto Diet for beginners is to get rid of any carbs, sugars, pastas that are already in your kitchen presses.
This is so important as it prevents you from reaching for something sugary when your cravings kick in. (psst your cravings will start to go away within the first 7 days of going keto because your taste buds will start to change).
To make this easier on you, I will leave a list of foods that ARE allowed on keto, everything else you can chuck out:
– Meats, poultry, seafood and any fatty meats, prosciutto and any cured hams.
-Fats and oils, nut oils, all nuts and seeds, grass fed creamery butter, heavy cream, ghee, any cheeses high in fat, sour cream, mayonnaise.
-Veggies like cauliflower, cabbage, avocado, broccoli, zucchini, peppers, eggplants, tomatoes, asparagus, cucumber, onion, mushroom, spinach, lettuce, green beans, olives.
-Berries e.g strawberries, blueberries, raspberries. Lemons and limes. Be careful with fruit as they tend to be high in sugar that can throw you out of ketosis.
-Artificial sweeteners e.g stevia and erythritol (be careful of other sweeteners as they could still spike your insulin.)
Step 2: Invest in Good Keto Cookbooks!
There are so many amazing recipe books out there that make keto easy to do! In my own opinion, ever since I went Keto I don’t crave any of the foods I used to crave.
The breads and pastas and cakes that were once always on my mind have been replaced with cravings for good tasty foods that satisfy my hunger as well as give me more energy throughout the day.
I also find that I eat less that I used to, because the foods are so filling.
Step 3: Count your macros.
Starting a new eating lifestyle can be tricky for the most motivated of people, so remember to stick with it if the first few weeks are tough.
Trust me, it gets easier the longer you do it.
There are plenty of different styles of keto so if eating only 5% carbs is tricky for you to begin with, pace yourself. Eventually your body will start to get used to running on fats and you’ll begin to eat less and less.
Download a macro-tracking app.
One that I personally love is MyFitness Pal. You don’t need to constantly check if your Marcos are within the range of 75%-20%-5% but have it handy for the first few weeks when you are getting used to your new lifestyle. After a while you can usually wing it when it comes to knowing if you kept reasonably within range.
Make sure and educate yourself on the wide range of styles of keto e.g. dirty keto, lazy keto, strict keto, cyclical keto, targeted keto, high-protein keto.
The best advice I can give you is try to stick with the general rule of keto which is high fat and low carb, eating primarily the foods I outlined in the list above. However, if after 2-3 weeks of trying it and it doesn’t suit you, make sure and tryout the other types of keto out there.
Some bodybuilders going keto would need more protein than average in order to build muscle so the best keto diet for them could be the high-protein keto.
People are all so different so make sure you listen to your own body when starting the diet.
Consult with your doctor if you have any illness you are worried about before embarking on the diet.
Keto Diet for beginners – to sum up.
I hope I have eased some concern you had about the diet. From my point of view this diet has changed my life, my mental and physical states have dramatically changed and I now have more energy than I ever had before.
I wish you all the best on your new journey to better health.
I highly recommend doing this 28-day Keto Challenge to start your journey!
If you have any questions make sure you ask them down below in the comment section or, if you prefer, you can reach us on our email firstname.lastname@example.org.