What You Should Know Before Starting a Ketogenic Diet
The keto diet has taken the world by storm and it seems like it’s working for everybody. If you’ve decided you’re ready to give it a try, then you need to study up before starting. Planning is key to succeeding on a diet, so here are five things you should know before starting your own keto diet journey.
How To Count Your Macros
In order for the keto diet to work for you, you’ll need to count your macronutrients each day. Macronutrients, or macros for short, are proteins, carbohydrates and fats. On a ketogenic diet, you’ll have to have low carbs, moderate protein and high fat intake. You can count macros manually, but it’s much easier to use a handy keto calculator to ensure accuracy. Counting your macros will keep you in a state of “ketosis”, where the body is burning fat instead of the glucose you’d get from high carbohydrate foods.
Which Carbs To Eliminate
Since carbohydrates are the enemy of the keto diet, part of your preparation will be to eliminate them from your cupboards. You can choose to use up these foods before you begin or give away what you can. Start by cleaning out your pantry of rice, pasta, cereals, bread and any type of grain. Of course, you’ll also need to say good-bye to cakes, cookies, soda and all refined carbs and liquid sugar. Stop buying high-carbohydrate produce like bananas, potatoes and any processed foods or vegetable oils. Now you’re ready to restock your kitchen.
What Foods To Eat
Foods that are permitted on keto are meats, eggs, low-carbohydrate vegetables and full fat dairy like butter and heavy cream. You’ll be switching to healthy fats such as avocados, nuts and coconut oil. Even bacon is permitted in reasonable amounts. Going keto isn’t a license to go overboard even with foods that are permitted. When buying your meats, opt for high-quality grass-fed cuts. Remember, the high fat content is extremely satiating and helps curb overeating since you feel full for longer periods of time.
When To Plan Your Menu
To get positive results on this low-carb diet, advance planning is essential. It can also be fun to create delicious meals ahead of time and not have to wonder what to eat every night. Many people choose to cook all their food once a week and store it in single serve containers to use as needed. Cook your meats, steam veggies and have sliced, full fat cheese ready to grab. Berries are permitted on the keto diet, so have a few baggies ready to grab for work along with nuts and a hard-boiled egg for a delicious and easy breakfast.
Where To Add Electrolytes
While you’re dieting, you still need your daily water intake. You will also benefit from electrolytes and water is the perfect place to put them. By adding just a dash of pink Himalayan salt to your water, you’ll add vital minerals. You can get most of the other electrolytes you need, like calcium and potassium, from the bounty of whole foods you eat on a ketogenic diet. Sodium, however, is one of the most important, so don’t feel guilty about adding a few sprinkles of high-quality salt to your meals.
How Easy It Is
After a few weeks on the keto diet, you’ll realize how beautifully it all comes together and that your food has become so satisfying you don’t miss the sugar. Counting your macros, planning meals and staying on top of electrolytes will become part of your daily routine. You’ll be amazed at what an easy trade-off it is when those hard-to-lose pounds finally start dropping off.