What do beginners eat on keto diet?
Tags: Ketogenic Diet, Keto Diet, Cookbooks, Keto

9 Steps Beginners Should Take Before Trying the Keto Diet

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Are you ready to make the switch to a high-fat, low-carb diet? Here are ten things you should know to avoid problems and increase your chances of success.

The ketogenic diet — a high-fat and very low carb eating plan — can be tough to start. After all, it’s likely a radical departure from the way you’re eating now (a typical standard American diet is high in carbohydrates and processed foods). But many people are trying the keto diet, which puts your body in a state of ketosis. That’s what happens when your body’s carb-burning switch flips to a fat-burning one, a change that can cause weight loss and has even been credited with controlling type 2 diabetes, a small past study suggests. (1)

How do you go about stocking your fridge and mentally preparing for the big change that’s coming? Consider this your step-by-step instruction manual.

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1.Understand which foods you’ll eat and which you’ll avoid on the ketogenic diet.

You’ll be drastically reducing carbs if you stick to a keto food plan. Start with 20 to 30 grams of carbohydrates per day, according to Kristen Mancinelli, RD, a dietitian in New York City and author of The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss.

Also make sure that you know what foods have mostly carbs, fat, and protein, so you can make the right choices. For instance, it’s not just bread, pasta, chips, cookies, candy, and ice cream that contain carbs. Beans may contain protein, but they’re also very high in carbohydrates. Fruit and veggies also mostly contain carbs. The only foods that don’t contain carbs are meat (protein) and pure fats, like butter and oils (including olive oil and coconut oil).

2. Examine Your Fat Relationship — Keto Requires a Lot of It!

“People are terrified of being obese because they’ve been taught it’ll kill them,” Mancinelli explains. What’s perplexing is that today’s research is still mixed. According to an article published in June 2018 in BMJ, some studies suggest that replacing saturated fat with polyunsaturated fat (and avoiding unhealthy trans fat) is important for reducing heart disease risk, while others suggest that total fat and types of fat aren’t linked to cardiovascular problems. (2) Deciding how to eat gets more difficult.

It’s important to remember that food is more than a single vitamin, and the entire quality of the diet is what matters, according to the scientists. (They however add that more research is needed to determine the long-term health advantages and hazards of high-fat, low-carb diets.)

Start making tiny changes to what you eat every day to prepare for a high-fat diet, which can be uncomfortable at first, she recommends, such as getting a burger on lettuce leaves and substituting green vegetables for fries.

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Choose a nonstarchy vegetable to accompany your meal instead of potatoes or rice. Increase the amount of oil used in your cooking, such as olive or avocado oil. Realize that past dieting behaviors, such as grilling a basic skinless chicken breast, won’t work on a keto diet since you won’t receive enough fat.

“Start gradually reducing carbs and increasing fat intake. “A ketogenic diet won’t work for you if you’re terrified of fat,” she explains.

3. Change Your Protein Perspective — This Is a Moderate-Protein Diet

One of the most prevalent misconceptions regarding the keto diet is that you may consume as much protein as you want. This is not true. But this isn’t just a carb-counting diet; you also need to restrict your protein intake, according to Ginger Hultin, a registered dietitian in Seattle who is also a spokeswoman for the Academy of Nutrition and the owner of Ginger Hultin Nutrition.

ChampagneNutrition is a brand of Champagne. Protein can be turned to glucose, so consuming too much of it can knock you out of ketosis. Instead of the other way around, think of your ratios as a little bit of meat topped with a substantial amount of fat.

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4. Sharpen your culinary skills to prepare fresh foods, as high-carb processed foods aren’t allowed on the Keto diet.

Look through a number of keto websites and cookbooks to find delicious keto-approved recipes. Mancinelli suggests locating four to five meals that include ingredients you know you’ll enjoy. “That way, you’re not stuck wondering what to eat and resorting to carbs,” she explains.

5. Try Bulletproof Coffee, which is one of the best keto-friendly beverages on the market.

This drink, which is made by combining coconut oil and butter into your coffee, can help to hold your hunger at bay, giving you time to plan your next meal, according to Mancinelli.

Just keep in mind that coconut oil has the potential to raise LDL (or “bad”) cholesterol levels, so if you have heart disease or are at risk for it due to family or personal health history, you should probably avoid this drink. To be on the safe side, consult your physician. (3)

6. Discuss your weight-loss goals with your family while on the diet.

Inform them of your plans. Because you might not be able to consume what they’re eating during family mealtimes, you’ll want to prepare them (and yourself) for your new habits. You can reassure them that this diet is only temporary because it is usually followed for three to six months.

If you’re met with resistance, say, “I’ve done my research, I’ve determined it’s safe, and I really want to try this,” as Mancinelli suggests. They don’t have to agree with what you’re doing, but it helps if they support you. According to a study published in the journal Obesity in September 2014, having the support of friends and coworkers helped dieters lose weight and keep it off for two years. (4) It also doesn’t hurt if everyone understands your keto diet intentions, since they’ll be less inclined to promote workplace sweets or recommend splitting a side of fries at dinner.

7. Be aware of potential side effects (such as the ‘Keto Flu’).

Despite all of the benefits of a ketogenic diet (such as weight loss), there is one major negative effect to be aware of: the keto flu.

The keto flu is a term used to describe the period following the initiation of a ketogenic diet when your body adjusts to using fat for energy. “Some individuals are fine with it, while others are miserable,” Mancinelli says.

You may feel exceedingly lethargic in your limbs for the first week or ten days. It may appear impossible to walk upstairs. It’s possible that you’ll have mental fog. Because of the reduction in fiber consumption, keto frequently causes constipation or diarrhea.

As a result, choose a start date when your week isn’t jam-packed with responsibilities and obligations; pick a leisurely period when you can rest as needed. In a similar vein, you’ll want to ease into activity for the first week or two while your body adjusts to burning fat rather than carbohydrates for fuel.

8. Boost Your Electrolytes to Avoid or Minimize Keto Side Effects

Mancinelli notes that when you’re in ketosis, your kidneys expel more water and electrolytes. Make sure you’re receiving enough salt and potassium to keep your body running smoothly. Consume nonstarchy vegetables such as asparagus, kale, bell peppers, and arugula, as well as salted bone broth.

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