What to know before starting a ketogenic diet
The keto diet has taken the world by storm and it seems like it will work for everyone. If you’ve made up your mind to give it a try, there is something you need to learn before you start. Planning is the key to dieting success. Here are five things you should know before embarking on your own keto diet journey.
How to count your macros
In order for the keto diet to work for you, you need to count your macronutrients every day. Macronutrients, or macros for short, are proteins, carbohydrates and fats. On a ketogenic diet, you need to be low in carbohydrates, moderate in protein and high in fat. You can count macros manually, but it’s much easier to use a handy keto calculator to ensure accuracy. When you count your macros, you stay in a state of “ketosis,” in which the body burns fat instead of the glucose you would get from high-carb foods.
What carbohydrates to eliminate
Since carbohydrates are the enemy of the keto diet, part of your preparation is removing them from your cupboards. You can consume these foods before you start or give them away what you can. First, clean your pantry with rice, pasta, cereal, bread, and any grains. Of course, you also need to say goodbye to cakes, cookies, soda, and all refined carbohydrates and liquid sugars. Stop buying high-carb products like bananas, potatoes, and processed foods or vegetable oils. Now you can replenish your kitchen.
What foods to eat
Foods that are allowed on keto include meat, eggs, low-carb vegetables, and high-fat dairy products like butter and cream. You switch to healthy fats like avocados, nuts, and coconut oil. Even bacon is allowed in reasonable amounts. Going keto is not a license to go overboard, even if food is allowed. When buying your meat, opt for high quality grass clippings. Remember, the high fat content is extremely filling and will help curb overeating as it will leave you feeling full for longer periods of time.
When do you plan your menu?
To achieve positive results on this low-carb diet, planning ahead is essential. It can also be fun to prepare delicious meals in advance and not have to wonder what to eat every night. Many people cook all of their food once a week and store it in single serving containers to use as needed. Boil your meat, steam vegetables, and you’ll have cut, high-fat cheese ready to grab. Berries are allowed on the keto diet. So have some baggies ready to take to work along with nuts and a hard-boiled egg for a delicious and easy breakfast.
Where to add electrolytes
You will still need your daily water intake while on a diet. You will also benefit from electrolytes, and water is the perfect place to place them. By adding just a dash of Himalayan pink salt to your water, you are adding vital minerals. You can get most of the other electrolytes you need, such as calcium and potassium, from the abundance of whole foods that you consume on a ketogenic diet. However, sodium is one of the most important. So don’t feel guilty about adding a few dashes of good quality salt to your meals.
How easy it is
After a few weeks on the keto diet, you will find how nicely it all comes together and that your food has become so satisfying that you don’t miss out on the sugar. Counting your macros, planning meals, and maintaining electrolytes become part of your daily routine. You will be amazed how easy it is when those hard-to-lose pounds finally fall off.