Essentials Of How To Start A Keto Diet<\/h2>\n\n\n\n
Ok, let me briefly touch up again on some basic things you need to know before you start your keto diet journey. <\/p>\n\n\n\n
Keto diet is really the new fad diet these days because it has proven to be so effective for weight loss as well as for improving our general health.<\/p>\n\n\n\n
Weight loss is almost guaranteed if you do it properly. And it\u2019s a safe and natural way of losing weight fast.<\/p>\n\n\n\n
Keto Diet short for ketogenic diet is a form of diet where you \u201cforce\u201d your body to take its energy from fats instead of sugar.<\/p>\n\n\n\n
Normally, the body breaks down the carbs in the foods you eat and turn them into glucose.<\/p>\n\n\n\n
Then, it uses this glucose in your blood to get its energy to perform its essential functions.<\/p>\n\n\n\n
But, when you\u2019re on a keto diet, you will tell your body to not draw its energy from sugar but rather from fats.<\/p>\n\n\n\n
As a result, weight loss happens.<\/p>\n\n\n\n
Save Pin to Your Favorite Pinterest Board<\/strong><\/p>\n\n\n\n When the body is subject to low availability of glucose in the body, it produces ketones.<\/p>\n\n\n\n Now, to be able to instruct your body that it should use fats for energy, instead of sugar, you must subject your metabolism to a new \u201cstate of operation\u201d…<\/p>\n\n\n\n It\u2019s called the ketosis state! Ketosis is simply the state in which your body switches from sugar to fat storage as its new fuel source.<\/p>\n\n\n\n It\u2019s important to note that your body does not enter a ketosis state overnight.<\/p>\n\n\n\n It usually takes a few weeks to reach ketosis while some people can take up to a week only to reach ketosis.<\/p>\n\n\n\n So, to enter into this state of ketosis, your body must \u201crelease\u201d a high level of ketones first. And usually, the ketone bodies are found in the blood or urine.<\/p>\n\n\n\n Fortunately, there are some ways to naturally put your body into ketosis.<\/p>\n\n\n\n Reducing your intake of carbs is the very first step to getting into ketosis.<\/p>\n\n\n\n Remember, I told you a few lines before that our body breaks down carbs and turns it into glucose.<\/p>\n\n\n\n By reducing your carb intake, your body will, therefore, produce less sugar and will look for those fatty acids.<\/p>\n\n\n\n Again, your body will start burning the fats to get energy.<\/p>\n\n\n\n For this purpose, you will need to take around 20g-50g of net carbs per day.<\/p>\n\n\n\n But it depends on each and everyone\u2019s metabolism. Not every person\u2019s body works the same way. <\/p>\n\n\n\n Some people have experienced ketosis by eating a bit more than 20g of carbs. But 20g is the general and ideal amount to put your body into ketosis fast.<\/p>\n\n\n\n Also, after you know you\u2019re finally in ketosis, you can gradually add more carbs to your diet while making sure you maintain this ketosis state.<\/p>\n\n\n\n Taking healthy fats<\/a> is the second-best way to get your body into a ketosis state. <\/p>\n\n\n\n Eating more fats will quickly boost your metabolism to produce more ketones, therefore putting your body into ketosis.<\/p>\n\n\n\n There\u2019s this misconception about protein intake that I want to address.<\/p>\n\n\n\n An adequate, not excessive, intake of protein is essential for the body. Without protein, you can experience many issues.<\/p>\n\n\n\n Protein should be taken to keep muscle mass, protect the skin complexion and for other important functions.<\/p>\n\n\n\n When you take the right amount of protein, this allows the body to produce the right amount of ketones, which are essential for weight loss.<\/p>\n\n\n\n Besides the fact that water is generally important for health, drinking water regularly has the ability to put your body into ketosis fast.<\/p>\n\n\n\n When you\u2019re eating such a small portion of carbs, you need to know that you are also getting rid of water, through urine.<\/p>\n\n\n\n But you can\u2019t afford not to replace this water you\u2019re flushing out. Otherwise, you might get kidney issues.<\/p>\n\n\n\n Water plays a great role in inducing your body into ketosis. So, you should make it a must to drink at least 2L of water daily.<\/p>\n\n\n\n\n\n Intermittent fasting<\/a> has proven to work very well with a keto diet.<\/p>\n\n\n\n To get into ketosis quicker, you can do a short fast during the first week of your diet.<\/p>\n\n\n\n What happens is that your body will have no carbs to burn and will resort to burning your stored fats.<\/p>\n\n\n\n By doing this, you will be instructing your body to take its energy from body fat since your glucose level will be so low.<\/p>\n\n\n\n When you exercise, you are actually increasing the production of ketones in your body.<\/p>\n\n\n\n The way small workouts can help you get into ketosis is that they are actually exhausting the glucose storage in your body, which is known as the glycogen storage.<\/p>\n\n\n\n Luckily, your body will send you some signals that you have finally reached a ketosis state.<\/p>\n\n\n\n You can actually make a blood test to check the level of your ketones so you know if you are in ketosis. <\/p>\n\n\n\n But if you don\u2019t want to go this route, your body itself will show you some natural signs that you are in ketosis.<\/p>\n\n\n\n A few symptoms you will have are:<\/p>\n\n\n\n Note that you may or may not have all these symptoms mentioned. Again, it depends on each and everyone\u2019s metabolism.<\/p>\n\n\n\n Calculating your macros will be one of the fundamental keys to your keto diet success.<\/p>\n\n\n\n You just can\u2019t go blindly about the number of carbs, protein, and fats you need to consume every day.<\/p>\n\n\n\n Doing this will result in a waste of time, energy and you will think that keto isn\u2019t effective for weight loss.<\/p>\n\n\n\n So, you NEED to calculate your macros before getting on a keto diet.<\/p>\n\n\n\n Thanks to some amazing macro calculators, you can easily track your macros and this will surely help you in your weight loss journey.<\/p>\n\n\n\n You can use this free macro calculator here<\/a>.<\/p>\n\n\n\n When you calculate your macros, which involves a few factors such as your age, height and how active you are, you will be given a calorie guideline.<\/p>\n\n\n\n This will tell you how many fats, carbs, and protein you need to consume every day to be able to reach your desired weight using the keto diet.<\/p>\n\n\n\n It\u2019s also important to check it out again after starting to lose weight.<\/p>\n\n\n\n The numbers will change when you lose weight and your body might then need a bit of a tweak in your fats, carbs and protein intake.<\/p>\n\n\n\n Basically, these are the main elements we deal with for weight loss.<\/p>\n\n\n\n When talking about carbs, we need to focus on net carbs. <\/p>\n\n\n\n Net carbs is essentially total carbs minus fiber. We look more into net carbs so as not to allow fibers to cause spikes in the blood sugar levels which can impact your weight loss.<\/p>\n\n\n\n That\u2019s why it\u2019s important, as of now, to check out the nutrients fact per serving when you buy something to eat. Remember to subtract the amount of fiber from the total carbs!<\/p>\n\n\n\n Essentially, when you are doing a keto diet, your net carb intake should be 5-10 % of your total calories, which translates into 20-30g of net carbs per day.<\/p>\n\n\n\n As I said in the beginning, protein consumption is essential for the good running of your keto diet.<\/p>\n\n\n\n Too much protein can kick you out of ketosis state and inadequate protein can affect your muscle mass and provoke increased cravings.<\/p>\n\n\n\n Therefore, 20-25 % of your total calories should be your daily consumption of protein.<\/p>\n\n\n\n This is the most essential one in a keto diet because you want to make your body switch from sugar to fats for its primary source of energy.<\/p>\n\n\n\n That\u2019s why 70-75 % of your total calories intake should be fats.<\/p>\n\n\n\n Now we will talk about the foods you SHOULD eat for the best keto results. <\/p>\n\n\n\n As you know now, you should be eating more healthy fats so your body uses them as its main source of fuel\/energy.<\/p>\n\n\n\n Not all fats are healthy fats and there are fats that can and will alter your weight loss.<\/p>\n\n\n\n The first weeks where your body will adapt itself to the keto diet is so so important. You don\u2019t want to mess it up by eating a bad fat!<\/p>\n\n\n\n Below is a list of the best and healthy foods you can eat when you will start your keto diet:<\/p>\n\n\n\n Keto Diet can be a little hard for beginners. That\u2019s why it\u2019s essential to prepare yourself mentally and set some goals.<\/p>\n\n\n\n It\u2019s fundamental for you as a beginner to get in the right spirit on how to start a keto diet.<\/p>\n\n\n\n Switching your body\u2019s main fuel source might not be the easiest thing to do.<\/p>\n\n\n\n Educate yourself on the subject and start gradually. It\u2019s ok if you take time to get into ketosis.<\/p>\n\n\n\n You should not rush things so as not to hurt your body especially your digestive system. If you\u2019re not used to a high intake of fats, do it progressively.<\/p>\n\n\n\n If you can find a keto diet buddy, this can be a great motivation.<\/p>\n\n\n\n You can share your experiences, encourage yourself mutually and take this journey together!<\/p>\n\n\n\n With that said, you can start by reducing your carb intake to 20-50g per day. This will definitely create a big void in your way of eating and in your stomach. That\u2019s when you should add up some healthy fats to fill up the empty space. <\/p>\n\n\n\n Healthy fats are found in foods such as avocado, meat, fish, coconut milk and healthy oils.<\/p>\n\n\n\n The best way to start your day is to drink a glass of water and take 2 teaspoons of coconut oil (MCT Oil<\/a>).<\/p>\n\n\n\n Later in the morning, you can boost your system with a healthy smoothie or coffee.<\/p>\n\n\n\n![\"how](\"https:\/\/thatwowlifestyle.com\/wp-content\/uploads\/2022\/03\/How-To-Start-Keto-Diet-To-Lose-Weight-Quickly-_-Guide-For-Beginners.jpeg\")
<\/a><\/figure>\n\n\n\nSteps To Get Into Ketosis<\/h3>\n\n\n\n
Cut Down On Carbs<\/h4>\n\n\n\n
Add Up Fats<\/h4>\n\n\n\n
Check Your Protein Consumption<\/h4>\n\n\n\n
Hydrate Yourself<\/h4>\n\n\n\n
Intermittent Fasting<\/h4>\n\n\n\n
Start Exercising<\/h4>\n\n\n\n
Ketosis Signals<\/h3>\n\n\n\n
Calculate Your Macros<\/h3>\n\n\n\n
Carbs, Protein & Fat Intake Explained<\/h4>\n\n\n\n
Protein<\/h4>\n\n\n\n
Fats<\/h4>\n\n\n\n
What To Eat When Keto Dieting<\/h3>\n\n\n\n
Protein<\/strong>: Eggs, Chicken, Beef, Fish, Turkey & Pork
Dairy<\/strong>: Nuts, Yogurt, Cottage Cheese, Soy Milk, Tofu, Cheese & Tempeh<\/li><\/ul>\n\n\n\nHow To Start A Keto Diet<\/h2>\n\n\n\n