What To Expect When Starting On The Keto Diet

start on the keto diet

Before starting the Keto diet there are a few things you need to know.  Many people get confused with dieting rules and the ratio of macros that are calculated on keto.  But it’s not as hard as you might thing!

A learning curve exists with any new diet and lifestyle change.  Don’t worry though- This article will explain everything you need to know about starting on the keto diet BEFORE you are ready to begin!

This article will go over how to:

-Prioritize your food groups to make Keto easier

-Transition onto Keto gradually

-Track your macros for Keto diet success!

Everything You Need To Know Before Starting On The Keto Diet

Making a list of your favorite low-carb foods that are allowed on the keto diet is one of the easiest ways to begin the Keto diet. This will greatly reduce your stress level and enable you to plan meals that you will love even without the addition of extra carbohydrates.

Focus Your Proteins First

Writing down all the proteins you want to eat is an incredibly simple method to begin the list of Keto foods. Any form of meat, such as bacon, sausage, steak, hamburgers, hot dogs, and lunch meat, is included in this. You can eat any kind of fish or seafood, as well as fowl like chicken or turkey. In addition, eggs are included if you like eating them.

Compile A List Of Fats

There are numerous proteins that can potentially serve as fats, however additional sources of fat should also be considered. This can include things like nuts, seeds, mayonnaise, avocado, olive oil, or avocado oil. Just make sure you pay attention to the number of carbs and the meal sizes.

Include Some Fruits And Vegetables

Many of the vegetables you used to eat will be low-carb, even though you can’t have all of them. The following vegetables are suitable for a ketogenic diet:

  • Cucumber
  • Celery
  • Cauliflower
  • Broccoli
  • Zucchini
  • Squash
  • Sweet bell peppers
  • Mushrooms
  • Tomatoes
  • Lettuce

Berries are also acceptable when starting on the Keto diet and help keep sweet cravings under control!

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The Basics Of The Keto Diet

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Aim To Balance Your Plate

You can begin assembling meals once you have a list of your favorite foods that are Keto-friendly. You want to concentrate on balancing your plate, just like with pretty about any diet you can think of. This will increase your sense of fullness and ensure that you consume all the required nutrients.

All you need to do is focus on eating foods that are high in protein, fat, and fiber.

Take Veggies As Your Source Of Carbs

Your daily carbohydrate allowance on the keto diet is relatively minimal. Just aim to get the majority of your carbohydrates from vegetables to keep things simple. This is a fairly simple perspective to take. The majority of your meals will consist of proteins and low-carb fats. After adding in some permitted vegetables, you’re set to go!

starting on the keto diet

How To Track Macros When Starting On The Keto Diet

There are many different folks who opt to track their diet in the keto community in a variety of methods. While some individuals only use apps like Carb Manager to track carbs, fat, and protein, others use MyFitnessPal to track every single macro. While some people closely monitor their macronutrient ratios, others simply make sure they consume no more than 20 net carbs per day.

Although there is no one proper way to do things, there are some approaches that can make the process challenging.

Who Doesn’t Need To Track All Of Their Macros?

Tracking is NOT for you if you’ve previously failed at diets because you loathed keeping track of everything, using apps to log all your food, and become overwhelmed by the numbers. Similar to that, it is not recommended for anyone who finds it difficult to cognitively keep track of each and every macro.

Who Needs To Monitor Their Macros?

Anyone who feels safer knowing their diet is within the recommended range of carbohydrates, proteins, and fats should consider macro tracking. Particularly when you first begin a Ketogenic diet and want to ensure that your meals are meeting your macro-objectives.

Alternative Actions To Tracking

You must be aware of your daily net carb intake, but everything else is discretionary. A different approach is to practice “lazy keto.” In this scenario, you simply consume all zero or low carb foods without actually keeping track of your carb intake or anything else.

To help you understand just how easy Lazy Keto is to follow, here is an extensive list of Lazy Keto Food Ideas.

When Is It The Best Time to Begin a Keto Diet?

Timing is crucial for successfully implementing the Keto diet and making it a sustainable way of eating. A lot more significant than you would imagine. You don’t want to jump right in because this is probably a very different style of eating than what you are used to.

Here are some suggestions to help you decide when to start the keto diet. Keep in mind that you are committing to your health and ambitions.

Think About When to Begin a Keto Diet

Timing is important, yes! This is applicable to a wide range of diets, but notably to those that alter the kinds of foods you eat rather than just your caloric intake.

To properly time your keto diet, take into account the following factors:

What upcoming holidays or noteworthy events?

To begin with, avoid beginning your keto diet soon before an occasion where you will be tempted to consume everything. Holidays and birthday parties will undoubtedly need to be managed, but after a period on the Keto diet, it becomes much simpler to do so. It will be tough to expect to manage a Christmas party with lots of sweets only one week after beginning the keto diet.

If you can, start your keto diet when you will have at least a few weeks to adjust to this way of eating.

Do you have ample time for prepping and planning?

When you have the time and energy to plan, it will also assist to make keto a little easier. Do not dive in too quickly! It’s not enough to read one article about the keto diet, go food shopping, and start tomorrow. You are making it more difficult than it needs to be, which will cause you to give up after a few days.

Is it currently sustainable?

Finally, consider whether now is the right time to be sustainable. This should not be viewed as a quick cure because it is not. You must be prepared for it since it will completely alter your way of life. Enter the Keto diet with the understanding that you will be following it for a long period rather than as an experiment.

How to Make the Keto Transition Simpler

There is another alternative if you want to start the keto diet but aren’t sure if you’re ready to commit fully. Instead, you could gradually go from your present diet to a low-carb one.

This is the time to progressively cut back on the high-carb items while gradually introducing more keto foods into your daily diet. Although it isn’t the ideal solution for everyone, many people discover that it does.

Start Substituting Keto Foods For Carbohydrates

You can start by changing the meals you now eat. Simply substitute cauliflower rice for the usual rice if it comes with your fish and broccoli, for instance. Take your time, and just consume one kind of food at a time. Before starting a Ketogenic diet, it helps you and your family get used to the tiny adjustments needed to cut back on your carb intake.

Put An End To Your Purchases Of High-carbohydrate Foods

The high carb meals should eventually be removed from your home, but if you don’t want to waste money and food by throwing them all away, stop purchasing them right now. Consume the food you already have but resolve not to buy any more of it. You will eventually reach the point during the transition where you have all the keto-friendly foods in your home.

Switch One Meal At A time And Progress

Simply swap one entire meal at a time if you’re still not ready to go completely Keto. You may find breakfast the simplest because you enjoy eating eggs and bacon. Start each day with a Keto breakfast, then gradually include a Keto lunch in your daily routine.

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Conclusion

Many people make the dramatic change from processed high carbohydrate foods to starting on the Keto diet overnight.  Although I admire their ambition and confidence, that approach to switching to Keto is not for everyone.  There are ways to slowly transition to Keto without sacrificing your sanity and to lower the impact of the physical and mental symptoms of switching to a decreased carbohydrate diet (commonly referred to as the Keto Flu).

If a strict Keto diet with macro counting does not fit your lifestyle, adjust it and go the lazy keto route!  This form of Keto is a laid back verion that still adheres to a low carbohydrate rule while causing you less stress about meal planning and macro counting.

Works Cited

10 Steps Beginners Should Take Before Trying the Keto Diet | Everyday Health

7 Things I Wish I Knew Before Starting the Keto Diet | EatingWell

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