Keto for Newbies

Basics of Keto for newbies

Keto Diet for newbies

Hello there, beautiful humans! I am here to share my tips and tricks for starting and maintaining the ever-popular keto diet. So, buckle up and let's dive into the world of ketogenic dieting.

The ketogenic diet, commonly known as the keto diet, is a low-carb, high-fat diet that has gained widespread popularity in recent years. It has been touted for its weight loss and health benefits, such as reducing inflammation and improving cognitive function. If you’re considering starting the keto diet, there are a few things you should know to get started off on the right foot.

Getting started with the keto diet

1. Understand the basics

Before we embark on this magical, carb-free journey, let’s first lay down the groundwork. The keto diet is all about reducing your carbohydrate intake and increasing your fat intake. Your body will enter a metabolic state called ketosis. When you’re in ketosis, your body starts burning fat for fuel instead of carbs. It’s like turning your body into a high-performance, fat burning machine. Most keto dieters follow a macronutrient breakdown of 75% fat, 20% protein, and 5% carbohydrates. This means that you’ll consume foods that are high in healthy fats such as avocados (big fan of the Grilled Salmon with Avocado Salsa), nuts, and seeds, while limiting your intake of carbohydrates such as grains, fruit, and starchy vegetables.

Keto Meal Prep

2. Plan your meals

As the saying goes, “failing to prepare is preparing to fail”; this one rings true, especially for the keto diet. Transitioning to a keto diet can be challenging, so it’s important to plan your meals in advance. This can help you stay on track and ensure that you’re getting the right macronutrient ratios. Here’s how to set yourself up for success:

· Clear out the carbs: It’s time to say goodbye to your favorite carb-loaded comfort foods. Bid adieu to pasta, bread, sugary cereals, and yes, even that hidden stash of cookies.

· Stock up on keto-friendly foods: Fill your fridge and pantry with delicious keto staples like avocados, eggs, cheese, nuts, and quality meats.

· Meal prep like a pro: Plan your meals in advance to avoid moments of weakness when hunger strikes. I generally meal prep on a few days in advance, maybe 2-3 days’ worth of meals to avoid boredom and the monotony of eating the same thing every day. Slice up veggies for a salad, add in some avocado. Bake some chicken breast with some asparagus. I usually make a huge batch of keto bombs. There are a ton of keto friendly recipes out there for snacks, meals, etc., use your good friend Google to find things you like.

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3. Getting Started: Keep Calm and Keto On

Starting any new diet can be intimidating, but it's important to remember that slow and steady wins the race. Here's how to ease into keto without losing your mind (or your sense of humor):

Start with a transition phase: Instead of diving headfirst into the deep end of the keto pool, ease your way in by cutting carbs gradually. This will help you avoid the dreaded "keto flu" and help your body adjust. The “keto flu” is no joke, it put me on the sidelines and near a toilet for about 3 days.

Listen to your body: As you make these dietary changes, pay attention to how you feel. If you're feeling sluggish or irritable, it might be time to adjust your macros or up your water intake. Occasionally I’ll have a cheat day and eat a few more carbs than I’ve allowed myself previously. I’m actually more of a “cheat keto-er” anyway,

Find your support system: Whether it's a supportive friend or an online community, having a network of people who are also on the keto journey can be invaluable. They'll be there to share recipes, offer advice, and laugh at your keto-related jokes.

Maintaining the keto diet

1. Keep track of your macros

One of the most important things to do when following a keto diet is to keep track of your macronutrients. This will help you make sure you’re getting the right amount of protein, fat, and carbohydrates. In the beginning, it’s helpful to track your meals using a food diary or app (I use MyFitnessPal), you can set your macro goals and even budget your calories per meal. This will help you stay accountable and make adjustments as necessary.

2. Don’t skimp on protein

While the keto diet is high in fat, it’s important to make sure you’re getting enough protein. This is especially important for maintaining muscle mass and promoting weight loss. Aim to get at least 20-30% of your calories from protein, and choose high-quality sources such as grass-fed beef, wild-caught fish, and organic chicken.

3. Prioritize healthy fats

When on a keto diet, it’s important to prioritize healthy fats. This means choosing fats that are high in monounsaturated and polyunsaturated fat, while limiting saturated and trans fats. Good sources of healthy fats include avocados, olive oil, and nuts.

4. Keep it interesting

Eating the same foods day after day can get boring quickly. To keep things interesting, try out new recipes and experiment with different ingredients. You might be surprised at how creative and delicious keto-friendly meals can be.

My experience with the keto diet

As someone who has struggled with weight loss for years, my weight fluctuates based on the seasons, I decided to give the keto diet a try. Initially, it was difficult to cut out carbohydrates like bread and pasta, but I quickly learned to substitute them with healthy fats and protein. The first few days on the diet were challenging, and I experienced some side effects like headaches, fatigue, leading up to the “Keto Flu”. However, by the end of the first week, I began to feel more energized and saw “some” weight loss on the scale. It’s important to note not to stress about the scale. Weight loss isn’t always linear, so don’t get discouraged if you hit a plateau. Keep in mind that progress comes in many forms, like increased energy (no 2pm dump) and improved mental clarity.

One of the biggest challenges I faced was cravings for sweets and carbs. I found that allowing myself some flexibility with keto-friendly desserts like sugar-free chocolate & cheesecake helped me stay on track. Another challenge was figuring out how to eat out or attend social events while maintaining the diet. At the end of the day be flexible with your diet. Life happens, and sometimes it’s not possible to stick to a strict keto diet. I’m a father and work full time. It’s okay to have the occasional carb-laden treat or meal, as long as you get back on.

Overall, I found that the keto diet was effective for weight loss and improved mental clarity. However, it’s important to remember that everyone’s body is different, and what works for one person may not work for another. If you’re considering starting the keto diet, it’s important to speak with your doctor and make sure it’s the right choice for you.

Feel free to share with me some of your tips/tricks and experiences with the keto diet. I’m excited to hear from you!

By: AO Team