You have read all possible information about Keto, and you would like to try Keto diet.
But, you still think how to start a Keto diet especially for beginner like you.
If you already live and eat healthy, it is only a small extra step to achieve your goal.
The good news is that you do not have to know everything before you can start a Keto Diet.
It is learning by doing.
- Discuss It With Your Doctor
- Plan Your Keto Diet Meals
- Be prepared for a transformation period
- Go ahead
- Do not be afraid to start a Keto diet even for beginners
- Remember that you are learning new habits
- Start your Keto diet with the foods below
Discuss It With Your Doctor
Each person is unique and has different medical history. Do a blood test, for example, so that you have start dates. Seems quite logical. We are not doctors and therefore only share our knowledge and personal experiences to help people in the process.
Plan Your Keto Diet Meals
On the web you will find many calculators to calculate the correct ratio in macros (distribution of carbohydrates, proteins and fats) for your own body. Most people will initially have to limit the number of carbohydrates to a maximum of 50 grams per day. It is important that you gradually start to know what carbohydrates, proteins and fats are in the foods that you use every day.
Be prepared for a transformation period
Your body has a different style of eating for decades of decades, so it’s going to protest for a while. Be brave. The first five to ten days can be firm. The sugar addiction is being phased out. Soon you will feel better again. To avoid this “Keto Fever” as much as possible, you should pay attention to the following four things:
- Drink enough water.
- Sprinkle plenty of salt everywhere ( himalaya !).
- Eat enough potassium (Eg: Avocados, Bananas, oranges, cantaloupe, honeydew, apricots)
- And take extra magnesium supplements .
If you go into Ketosis for the first time (or go back to Ketosis), a lot of water disappears. The kidneys emit more salt, due to an environment of low insulin. This can lead to dehydration and also an imbalance in electrolytes. If you pay attention to the above four issues, you will undoubtedly be able to relieve the misery enormously in the process.
If you are confused, you can always view some YouTube channels where keto recipes are offered. Our advice is to first consider a longer period of “less carbohydrates” before you go “Keto”. In that process you will throw a number of essential matters out of your eating strategy .
First, for example, a number of months: no grains, no bread, no pasta, no sugar drinks. In this way you grow the habit, your body gets used and the transition is more gradual. If successful, at a certain moment you may want to consider going to 30g to 50gm of carbohydrates.
Do not be afraid to start a Keto diet even for beginners
Go for your final goal. Keep that in mind. In the end you have certain objectives that you want to achieve. It is difficult to overcome years of indoctrination of a lot of bread, pasta and breakfast cereals, but once started, you start to notice that it was just a dark side of our culture . Healthy fats are your friend. You will build a renewed friendship relationship with it in the coming months.
Remember that you are learning new habits
If you want to cultivate permanent habits, you first have to adopt a new identity. Actual behaviours are simply a reflection of your current identity. What you do now is a mirror of the type of person that you think you are; consciously or unconsciously.
Start your Keto diet with the foods below
Once you are adopted to Keto, you can of course eat everything (good organic products) according to your personal carbohydrate tolerance . In this way we look at it in a philosophical way. Keto is not a diet but a data-driven eating strategy. Most people certainly do not have to keep their entire lives. Cyclical in function of objectives. This means that sweet potatoes or sushi are again perfectly possible at a certain moment. Only not in the transition phase. Here we go.
The general recommendation is to choose foods that contain no starch. If possible, choose organic food.
- Brussels sprouts
- White or red cabbage
When you are adapted to Keto, you can bring the following products back to your kitchen:
To get into ketosis, you will have to limit the amount of fruit.
Wait until you are keto-adjusted before bringing a limited number of berries or fruit back into your food. Also then, always try to combine them with fats to limit their impact on blood glucose and insulin.
Try to select animals with the meat that have grown up ‘without stuff’. They have a healthier fat profile than animals that have been given cereals as food. They are also less toxic in their fat. Although most animal proteins do not contain carbohydrates, carbohydrates from eggs and shellfish must be counted with your total daily intake.
- Pork (contains a limited number of bacon and sausage)
- Eggs (if it can be high in omega-3)
Milk is not keto-friendly because it contains a high dose of lactose (milk sugar). You can classify other dairy products higher in fat or proteins.
Dairy products that are high in proteins (cheese, yogurt) can stimulate insulin production. These are also associated with higher levels of IGF-1, which can cause accelerated multiplication of most cancer cells.
Dairy products are fine, but for some people it is better to limit their intake. Choose products from animals that are fed with grass.
- Butter or ghee
- Cheese (limited number of hard cheeses such as cheddar or parmesan, or soft cheeses that are greasy, such as brie)
- Full whipped cream
- Cream cheese
- Sour cream
Remember to limit your daily intake to 50 to 100 grams, because most of them contain a high number of inflammatory omega-6 fatty acids.
All nuts also contain a bit of carbohydrates and proteins. Do your own research to examine the pros and cons of each type of note.
- Brazil nuts (2 to 3 per day is enough)
- Macadamias (good choice – highest in fat, lowest in carbohydrates and proteins)
- Chia seeds
- Flax seeds (rich in healthy omega-3 and fiber)
Avocados and olives
These two foods deserve a special mention. Both contain many healthy monounsaturated fats. With both products you can easily boost the fat content of each meal.
- Olives (you can use as a condiment or snack as before)
Fats and oils
A Keto eating style consists of a lot of fat. That is why quality, composition and balance are important. Look for cold-pressed biological choices and avoid all heat-extracted and refined oils. Never use soy oil or vegetable oil. They are very high in omega-6 and unless they are non-GMO, they have been given glyphosate.
- Animal fats and bacon
- Butter or ghee (if dairy is included in your authorised diet)
- Coconut oil and MCT oil
- Omega-3 fish oils
- Olive oil (extra virgin as a dressing)
- Salad dressing or mayonnaise (if it can be homemade from olive oil)
- Other oils based on personal preference (such as avocado or macadamia)
- When you use oil for baking, it is best to keep the cooking time as short as possible.
We find it essential to get that internal sweet thermostat at a lower level. That will make the process easier because it reduces the conductors in your brain. These typically lead to ‘sense of sweet’.
At least one artificial salt container, namely aspartame, is also linked to the negative impact on the intestinal bacteria.
If you still want a salt container, keep it on erythritol (non-fermentable sugar alcohol) and stevia (natural vegetable sweetener).
Be careful with commercial herb mixtures, which often contain added sugars, starches and liquid agents. So carefully read the labels with ingredients.
Herbs and flavors
These items add variation and make your dishes more interesting. Some also have health benefits such as anti-inflammation or help to control blood glucose.
- Basil, black pepper, cayenne, chilli, chives, coriander, seeds, cinnamon, clove, cumin, dill, ginger, mustard seeds and prepared mustard, nutmeg, oregano, paprika, parsley, peppermint, rosemary, thyme, turmeric (these are just some suggestions do not have a complete list)
- Curry, garlic powder and onion powder
- Salt, every variety but ideally Himalayan salt (most people who eat Keto have to add salt to their food, especially during the transition period)
- Traditional seasonings (check the labels for sugar and carbohydrates)
- Lemon juice (up to one tablespoon per day)
- Vinegar (distilled or apple cider is best, no balsamic vinegar or malt)
- Pure extracts, such as vanilla or peppermint (limit to a few drops)
- Unsweetened cocoa powder (deserves a small report here as a treat)
Baking powder is usually Keto-friendly.
A Keto eating style is slightly dehydrating. So be on the alert that you drink enough to replace what you lost during the day. The best moisture replacement is water. Two cups of salted broth (especially in the initial phase) will replace other lost electrolytes.
- Coffee and black tea
- Herbal tea
- Unsweetened almond milk
- Unsweetened coconut milk
Addicted to coffee? Before you start on a Keto food style, you better screw back your coffee consumption. Caffeine may increase blood glucose in some people and also causes dehydration.