1

How do I start ketogenic diet for weight loss?

How do I start the ketogenic diet for weight loss?




Before starting a ketogenic diet, it is important to understand what it really is and its main types:

Ketogenic diets can be divided into the following main types:

  • Standard Ketogenic Diet: This kind of diet is low in carbohydrates, has a medium content of proteins and is high in fats. In figures, it contains approx. 75% of fat, 20% of proteins and less than 5% of carbohydrates.
  • Cyclical Ketogenic Diet: This is a cyclical form of diet in which a period of a low-carb diet is followed by a period of a high-carb diet. For instance, in a week, you can go for a ketogenic diet for 5 days, followed by a high-carb diet for 2 days.
  • Targeted Ketogenic Diet: In this, you can add carbohydrates according to your body’s requirement.
  • High-Protein Ketogenic Diet: As the name indicates, it has a slightly higher percentage of proteins while the fat content get lessened as compared to a standard ketogenic diet
And you can choose any of these diets according to your body conditions.

As far as starting a keto diet is concerned, it is important to reduce your carb intake slowly and not suddenly to zero.

STEPS TO START KETO SUCCESSFULLY

Everyone's keto journey is different, but that's what I suggest to my readers who are just starting keto. There are five simple steps, and at the end of this post, you will know exactly what to do. 

So sit down, relax, take something to take notes and let's get started! 

  • CALCULATE YOUR MACROS
  • LEARN WHAT TO EAT 
  • GET A MEAL PLAN
  • HAVE SNACKS ON HAND
  • ADD MORE KETO RECIPES




CALCULATE YOUR MACROS



Macros are abbreviations for macronutrients. These are the three nutrients your body needs to survive: carbohydrates, fats and protein. 


Keto is essentially starving the body of carbohydrates, and replacing this loss of energy with fat! 

This is why keto is so good for weight loss. 

Calculating how many carbohydrates you should eat per day is really important to get your body into ketosis, that's why I recommend it for beginners. 

LEARN WHAT TO EAT (AND WHAT TO AVOID!):

One of the most useful things when starting the keto is to learn how to calculate net carbohydrates. It's really simple, I promise! 

To calculate net carbs take total carbohydrates - fiber = net carbs!

AVOID THESE FOODS:

fried food

regular soda

processed sugar

fruit with high sugar counts

low fat milk

chips

crackers

rice

oatmeal

syrup

regular flour

EAT THESE FOODS INSTEAD!

grilled meat

diet soda or sparkling water

berries ( blueberries, raspberries, a few strawberries)

heavy cream or half and half

unsweetened almond milk

cheese

cauliflower rice





KETO GROCERY LIST:

HERE IS A FREE PRINTABLE GROCERY LIST TO GET YOU STARTED! TAKE THIS TO THE GROCERY STORE TO START EATING THE RIGHT KETO FOOD, WHILE KEEPING IT STRAIGHT. START WITH THESE FOODS, THEN ADD OR SUBTRACT AS YOU CONTINUE ON THE KETO DIET.






LOAD UP ON KETO-FRIENDLY SNACKS

Any kind of regime change can be really difficult. 

This is especially true if you are hungry all the time.

This is one of the best things about the keto: your hunger decreases over time. 

But when you start, it is very likely that your hunger can get the best out of you. 

That's why I recommend keeping large keto snacks on hand when you first start the keto diet. 





Here are a few examples of really simple keto snacks to keep on hand when you start your keto journey:

  • hard boiled eggs
  • cheese sticks
  • dill pickles
  • pork rinds
  • raspberries or blueberries
  • Lawyers
  • jerky beef
  • turkey slices
  • Olives 
  • keto nut butter friendly