Today, we’re going to cover some KETO DIET NEWBIE TIPS. This diet is just so popular I thought it would be useful for you to know more about it before you give it a go.
Now, if you’ve been looking to lose weight and improve your health you may have already heard of the Ketogenic Diet.
But if you haven’t let me explain what is it and some tips if you’re a keto diet newbie.
So, what exactly is the Keto Diet?
The term Ketogenic eating is a way to describe eating certain foods which put your body into a specific metabolic state, which is called ketosis.
When your body in is the ketosis state it will use fat for activities, instead of stored carbohydrates.
To sum up, as your body actually burns more fat in ketosis, this means you’re more likely to lose weight while on the keto diet.
Subsequently, people on the keto diet need to limit their consumption of carbohydrates and eat more food from the protein/fat group.
This type of diet focuses on supporting the ketosis state for long periods which encourages your body to burn more fat and reduce excess fat cells.
However, should you have any existing health issues, it’s always wise to consult your doctor before starting the keto diet.
This type of diet will mean very big changes to the way you eat and in some cases the way you feel emotionally.
Here are 10 keto diet tips to help you succeed in your low-carb lifestyle and enjoy the weight loss benefits of this eating plan:
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1. Always eat high-quality food
On the keto diet, you are limiting your sources of nutrients. Therefore, it’s really important that you eat foods that are nutrient-rich. You should avoid processed foods and focus on healthy fats. Above all choose sources of nutrients that come from whole foods whenever possible.
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2. Take supplements (as required)
You may need certain supplements when you start the keto diet. The reason being this type of diet is naturally low in some of the nutrients your body needs.
So, it makes sense to supplement this with specific vitamins and minerals to help maintain a healthy lifestyle.
When choosing a tracker to watch your macros, select one that also tracks micros to help you see if you are getting enough nutrients, and take supplements where you are consistently lacking.
3. Stay hydrated
This is a simple, inexpensive tip to help you maintain your keto diet. It’s crucial you drink lots of water while in ketosis. In addition to drinking regular water, you can also drink
It also helps to eat foods with high water content, like celery and cucumber, which have natural sodium too.
4. Focus on non-starchy vegetables
Non-starchy vegetables are an excellent way to get the vitamins and minerals you need while on the keto diet. Choose foods in this category like cabbage, broccoli, cauliflower, kale, spinach, and Brussels sprouts.
You’ll find this article from the American Diabetics Association is very informative regarding non-starchy vegetables.
Check out these handy Keto Cookbooks
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5. Cut out diet drinks and sugar substitutes
There are so many products on the market claiming to have zero calories. But not all of them are healthy. For instance, the sugar substitutes found in diet sodas and diet foods often send signals that mimic sugar.
This, in turn, can raise your blood glucose levels. Likewise, using sugar substitutes can also increase your cravings for real sugar, so it’s best to avoid them altogether.
6. Weigh your food
If you’re a newbie on the keto diet it’s essential to train your body to recognize just exactly what healthy portions look like.
You really shouldn’t just guess how much food you’re eating.
Weighing your food before eating, will help you understand the portions you should be consuming.
7. Emotional eating pangs
It’s all too easy for us to reach for food when we’re not really hungry, right?
This is called emotional eating. When we do this we are eating to soothe emotions, not because we need good.
You’ll find this article from the WomensHealthMag.com on how to stop emotional eating pangs to be informative.
Constant snacking can slow down your ketosis and your weight loss.
So, learn to identify your physical hunger signs and ONLY eat when you feel these.
8. Keep track of your progress
When you start the keto diet don’t expect to see results overnight.
A good way to keep track of your progress is to weigh yourself once a week.
Also, measure your waist circumference every two or three weeks.
In short, doing this should be enough to show you things are going well.
9. Serve your food on smaller plates
A very simple way to retrain your brain on portion sizes, especially when it comes to protein and carbs, is to serve your food on smaller plates.
It’s a well-known fact that a smaller surface makes your food look bigger and more plentiful.
In addition, this tricks your brain into thinking you’re having more food, instead of less.
Using smaller plates means you’ll be consuming fewer calories without making any great effort.
10. Home cooking rules!
To be successful on the keto diet it’s important you have control over what you eat.
Don’t rely on convenience foods or other sources for your nutrition.
Start cooking ketogenic meals for yourself
Cooking ketogenic meals for yourself means you know exactly what you are eating and more importantly, help you enjoy the many benefits the keto diet has to offer.
If you need some inspiration to cook your own ketogenic meals then do check out The Everything Ketogenic Diet Cookbook by Lindsay Boyers.