Keto diets promote weight loss by forcing your body to burn excess fat. When you significantly reduce the amount of carbs you take in, the Keto diet puts your body into ketosis.
Ketosis allows you to draw energy from ketones that are sourced from stored fat in your body instead of from glucose which comes from the carbohydrates that you eat.
While the basics are the same as most other low-carbohydrate diets, Ketogenic diets’ extreme carbohydrate restrictions is what sets it apart.
Keto Do’s and Don’ts For Beginners
Keto diets can be a challenge to follow and stick with. Keeping a few do’s and don’ts in mind could help you stay on track and help you reach your body goals.
DO Plan Ahead
A Keto diet takes some time to adjust to. And unfortunately, if you eat foods that are not on the Keto allowed list, you are likely to throw the process of ketosis off kilter.
This will mean starting all over again. The best way to ensure that this does not inadvertently happen is by planning ahead of time.
Prepare a list of Keto allowed foods and recipes.
You’ll also want to remove high-carbohydrate and sugary processed products out of your kitchen to help you avoid the temptation of reaching out for a quick fix that stalls your ketosis.
DO Eat Healthy Fats
Eating fatty food goes against every diet you may have followed before. When it comes to dieting, the fat-is-bad connection is pretty strong in the minds of most people.
In a Keto diet, approximately 70-75% of your calorie intake has to come from fats alone. But it is important to remember that not all fats are alike. You have to choose and eat only healthy fats.
The good kind of monounsaturated fats derived from fish, seeds, nuts, and vegetables is the one you need.
Add avocados, flax seeds, spinach, pecans and walnuts, and fish like sardines and salmon to your Keto shopping list.
DO Eat Whole Foods
Today’s fast-paced lives create the need for packaged foods that are convenient to eat at a moment’s notice. However, these packaged processed foods are anything but healthy.
Generally chockful of saturated fats and disguised sugars like maltodextrin and dextran, processed foods contain little to no minerals and vitamins.
On the other hand, natural whole foods are the perfect companions to Keto diets. Choose unprocessed whole foods over processed options.
DO Drink A Lot Of Water
As your body burns through your glycogen stores during ketosis, you may find yourself needing to urinate more frequently.
While this is completely normal, it is important to remember that your body is getting rid of a lot of its water content which means you need to replenish and hydrate often.
If you do not consume enough water, you may end up dehydrated, suffering from headaches, and become more susceptible to kidney stones.
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DON’T Eat Starchy Vegetables
Vegetables that grow underground tend to have a high-starch content and are not recommended for consumption if you are on a Keto diet.
Steer clear of potatoes, sweet potatoes, beets, and carrots.
Choose low-carbohydrate vegetables like kale, spinach, broccoli, and cauliflower that grow above the ground instead.
DON’T Binge On Nuts
Options like pistachios, pine nuts, and cashews tastes great but also have a high carbohydrate content.
Choose limited quantities of Keto friendly nuts like macadamia, Brazil nuts, and pecans instead.
DON’T Eat Any Sugar
The success of your Ketogenic diet plan depends on how well you eliminate carbohydrates from your daily food intake.
This includes cutting all forms and types of sugar – both processed and natural. Stay away from baked goods and naturally-sweet fruits alike.
DON’T Skip Meals
While following a Ketogenic diet, it is essential for you to eat at least three meals a day. Eat healthy and often.
Do not skip breakfast, and if you feel hungry during the day, feel free to snack on Keto allowed foods.
DON’T Complicate The Process
If you are new to Keto diets, you are likely to be inundated with complex recipes that promise you the Keto version of the sun, moon, and stars.
However, preparing fancy snacks and complicated meals gets old very soon, and you might find yourself falling off the Keto wagon because it feels like too much work.
Keep the process simple. Make a list of easy snacks that require little to no preparation, and recipes that are unpretentious and tasty.
How To Follow the Keto Diet
Getting through the first few days as ketosis might be challenging. But these simple Keto diet rules for beginners can help you stay on track.
Once you do, you will find that this new way of eating smart gets you the weight loss results you were looking for faster than ever.