Keto Tips For Beginners: Considering starting a new diet can be an overwhelming prospect. You do so much research and there’s so much information out there, it can be confusing to know where to start and what to do.
Here are some tips and tricks to make it easy for you to start and enjoy success with the Keto Diet.
Why Follow The Keto Diet?
Why do you want to follow the Keto Diet? I can’t stress enough the importance of being in the correct headspace. Doing Keto for the right reasons. Having a clear purpose can be the difference between sticking to the diet and straying off when times get tough.
Having a clear goal, purpose and “why” when you begin, writing it down to refer to, will help you tremendously.
Often I’ll find myself wanting to gravitate back towards the Keto way of eating just because the food is so nourishing, like the above pictured simple salad of just spinach, tomatoes and feta. (With heaps of avocado oil for healthy fats!)
Other Keto Tips For Beginners
Stay Hydrated And Replace Important Electrolytes
If your body starts to transition into ketosis, you’ll begin to burn from your glycogen stores. What this means is that your body is flushing out some stored glucose and with this, you might experience an increase in your urination.
This effect is temporary, but it does make it easier for you to get dehydrated during those first weeks on keto. And with too much urination, you’ll also lose crucial electrolyte minerals. And with water loss can lead to headaches and muscle aches
In order to prevent this, ensure you drink enough water during your keto transition and replace lost electrolytes with a targeted mineral supplement or by adding sea salt to your water.
Eat More Fat
Try adding more healthy fats to your day, If you noticed that your cravings are getting the best of you during your keto transition.
Fatty acids from MCT oil (medium-chain triglycerides), coconut oil, macadamia nuts, and avocados will help quell cravings and balance your blood sugar levels.
You can border about calorie restriction later. When you are transitioning into ketosis, the main goal is to stick to keto-friendly recipes, keep your carbs low, and get through the first couple of weeks without too many bouts with the keto flu.
Get More Quality Sleep
Inadequate sleep can throw your hormones out of whack and make it harder for you to lose weight and crush cravings[*].
Prioritize your sleep hygiene for more and better sleep:
- Put down all screens at least one hour before bed
- Sleep in a completely dark room
- Get about 7 hours of sleep per night
- Ensure your room is cool at about 65°F
- Get yourself on a consistent sleep-wake schedule
Start implementing these simple changes, and you won’t just get more sleep, you’ll get better quality sleep.
Consider Intermittent Fasting
Most people use fasting or intermittent fasting method (IF) to get into ketosis faster. Calorie restriction can as well help you burn through your glycogen stores more faster, which may mean a faster transition and fewer keto flu symptoms.
Intermittent fasting is a great option for many people who can’t fathom the idea of going without food for long periods of time. With Intermittent fasting, you can choose a fasting window of 8, 12, or 16 hours — and of course, sleep counts as part of your fast.
To begin your fasting, try fasting 8-10 hours between dinner and breakfast the next day.
As your body adjusts, you can up this to 12-18 hours.
Look Out For Hidden Carbs
Carbs are everywhere.
From dressings to sauces to stewed meats — flours and high-carb thickeners hide everywhere.
The best thing you can do when you’re just starting out on keto is:
- Read every nutrition label: don’t assume you know the carb count or that you can guess. Read your labels. And if you find out that it’s not labeled, like squash or a banana, google the food name + carb content.
- Find your “go-to” keto snacks: find snacks with low carb counts and high-quality, nutrient-dense ingredients, then keep these handy at all times.
- Consider tracking your carb intake: you might want to track your carb intake for the first week or so to get familiar with what 20-50 grams of carbohydrates looks like.
Involve More Movement Into Your Day
You might experience some keto flu symptoms like headaches, muscle aches, or low energy during your first weeks of keto.
Instead of laying low, try exercising through the discomfort. A simple exercise can actually help in the transition into ketosis by helping you burn through glycogen stores faster.
Low-impact exercises like walking and swimming can actually get your blood moving without draining your energy.
And If you fully transition into keto from 2-3 weeks or thereabout, you can even increase your intensity. In this case, You may observe improvement in your energy and performance.
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