Ultimate Keto Diet For Beginners Guide
Ultimate Keto Diet For Beginners Guide
If you’re looking for an easy keto guide for beginners, this post is for you.
Or maybe you’re just curious about what a keto diet even is.
For starters, a ketogenic diet is a low-carb, moderate protein and high-fat diet that turns your body into a fat burning machine.
The goal is to get your body in a constant state of ketosis, allowing it to burn fat instead of sugar.
And my friends, it really does work wonders when it comes to losing weight.
So, how do you start the keto diet?
Keep reading below to find out exactly what to do for keto success.
Disclosure: Some of the links below are affiliate links, which means that if you click on a product link, I may receive compensation.
How to Start Keto for Beginners
1. Macros
The FIRST thing you want to do is calculate your macros to see how much fat, protein and carbs you should be eating everyday. Generally, macros in a keto diet look like this: 60-75% of calories from fat, 15-30% of calories from protein and 5-10% of calories from carbs.
Let’s say you’re eating 1500 calories a day. That would come out to 117 grams of fat, 92 grams of protein and 20-25 carbs for the day.
It sounds complicated, but it really isn’t, especially when MyFitnessPal has a free macro calculator to do all the calculations for you!
As a keto beginner, my suggestion is to keep your meals and recipes simple.
It’s really easy to get overwhelmed, searching through recipes on Pinterest each with 15 different, expensive ingredients to create one meal.
I had the SAME problem. That’s why I recommend starting with the Simply Tasty Keto Cookbook. This cookbooks contain 150 recipes, all under 5 net carbs and using only 5 ingredients! They make it so easy to track your macros because they were literally designed for this.
The recipes are easy to prep, but most importantly, taste delicious. Have I mentioned they each have just 5 ingredients?! They’ve become a lifesaver for me.
Low Carb Keto Meal Plans
If meal planning isn’t your forte, but you’re looking for a bit more structure, try a WEEKLY low carb keto meal plans delivered straight to your inbox.
Every meal plan includes breakfast, lunch, dinner and snack options – with all the calories, carbs and macros figured out for you.
3. Preparing for the Keto Flu: What you should know
Although not caused by an actual virus, the keto flu is still a very real thing.
The keto “flu” happens as a result of the carb restriction your body goes through AND when those new to the keto diet are not eating or drinking enough sodium or electrolytes.
This is a totally normal reaction as your body switches from burning sugar to burning fat for energy.
However, symptoms can be rough and include: body aches, cough, runny nose, nausea, mental fog, irritability, fatigue, sugar cravings and dizziness.
BUT the good news is these symptoms can easily be managed or avoided altogether and the best way is by staying hydrated and taking a supplement as SOON as you begin keto.
I use this Hi-Lyte liquid supplement because it’s an easy way to get electrolytes into your body quickly.
It has a high combo of Potassium, Zinc and Magnesium Electrolyte Concentrate. This makes it a perfectly balanced supplement for the keto flu.
It also has ZERO CALORIES AND ZERO CARBS!
In general, staying hydrated and on top of your water intake will help relieve any symptoms that may come your way.
Adding 1/2 teaspoon of Pink Himalayan salt to your water will also help replenish electrolytes.
*If you have high blood pressure or heart disease, always speak to your doctor first about taking any supplements or adding more salt to your diet.*
You can begin testing to see whether you’ve entered ketosis just a few days after beginning the keto diet.
You can test for ketosis through a blood or breath test, but testing your urine is the most affordable and usual route for beginners.
Just use a ketone test strip and it will tell you the level of ketone bodies in your urine. It’s pretty easy and takes just a minute.
Once you’re in ketosis, losing weight happens fairly quickly, since your body is now running on fat. So that’s it! With these four basic steps under your belt, you’ll be well on your way to losing weight and living a whole new life.
Are you thinking of starting keto or maybe you’re already a keto success story? Share your comments below!
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