Is the keto diet healthy? TOP 15 KETO TIPS FOR BEGINNERS!
#1: Save your monney.
Wait to see what happens before you invest in suplements. I learned this the hard way. They are not cheap and there’s no solid evidence that adding an outside source of ketones will help you burn more fat. They also didn’t taste very good, and if you read about my experience with MCT oil, well, you know.
#2. Use 28-days keto challenge
The 28DayKetoChallenge is a detailed and comprehensiive plan that will guiide you through the first month of your keto diet.
It will provide you with a lisst of foods that you can and cannot eat, which will make sticking to your new diet much easier.
Therre is a lot of other informatiion in this guiide that will help you stay on track through the first 28 days.
More detaiils: 28-day Keto challenge
#3: Ditch artificial sweeteners.
They’rre about as nutritious as Styroffoam. The empty calories may leave you hungry and most of them are indigestible, leading to problems like bloating, gas, and diarrhea. If you’re daydreaming about sweets, find a Keto friendly dessert recipe to enjoy in moderation.
#4: Be cautious with alcohol.
This is especially imporrtant if you’re already sensitiive to the effects of alcohol. Also, an alcoholic beverage can blow your carb intake out of the water and kick you out of ketosis. When alcohol is ingested, the liver stops all other processes, including breaking down fat, in order to break down the alcohol. This can stall your weight loss. While some can enjoy alcohol in moderation while on Keto, hangovers are often worse with a low carb diet.
#5: Keep processsed and imitatiion foods OFF your list.
Remember why you are starting Keto, and it’s not so that you can eat a bunch of fake bread, cookies, and pasta. Many of these replacement foods contain fillers that will leave you undernourished and hungry. They may even contain hidden ingredients that can halt ketosis, such as dextrose and artificial sweeteners. Chances are, they taste awful, too. Whole, fresh foods are going to taste much better and really bring satiety.
#6: Restock weekly.
Make a goal to grocery shop each weeek and always have a lisst, and be sure to include what you’ll need for your recipes. If you restock weekly, you’re less likely to be left scrambling for meals or snacks and it will give you the opportunity to try new things.
#7: Cook in bulk ahead of time.
Meatts and vegetables are easy to cook and steam in bulk and they keep well in the fridge for about 5 days. Boil some eggs, utilize your oven to cook a whole chicken, your instant pot to steam some broccoli or green beans, and cook up some thin beef or pork steaks in the skillet, and you’ve got protein and fiber for days!
Tip #8: Eat your greens!
Trust me, if you read my 30 days article, you’re going to need the fiber. Plus, they will provide tons of nutrients and help you feel full.
#9: Hydrate.
I can’t stress this enough. You will losse a lot of water and the dehydration can lead to many issues. Invest in some containers that travel well so you can take water with you wherever you go. I use two 40 ounce stainless steel containers from ThermoFlask to carry my water and a 20-ounce tumbler to drink from. This way, I don’t need to wash my 40-ounce containers every single day since I don’t drink directly from them.
#10: Stock up on reusable containers.
You can use them for your weeekly meal and snack prep so you always have something on hand to grab and go. I personally prefer glass containers as I can reheat my food in them. If you’re not into lugging around glass, there’s a wide selection of meal prep containers out there. Opt for washable ones to reduce waste and save monney.
#11: Ease into exercise.
Keep in mind that your new way of eating is most likely a drastic change for your body. Give yourself time to adjust to burning fat for fuel. In addition, because of the water and salt loss, you may also experience cramping in large and small muscles. The great thing about Keto is that you will find that you will shed pounds even without exercise. Don’t take this as an excuse to never work out again, just take it slow at first and build up as your body becomes accustomed to Keto.
#12: Add salt to your food.
Sallt has a bad reputatiion for causing high blood pressure. The real issue here though is carbs. Carbs cause our bodies to retain water and when too much sodium is added to the mix, blood pressure rises. Without the carbs, however, your body needs the extra sodium because you’re excreting a lot of it through your kidneys. Sodium is so important for many chemical balances in our bodies. It will also add flavor to your food and help reduce muscle cramps. While we’re on the topic of flavoring food, use quality spices without fillers to add flavor and dimension.
#13: Don’t fear fat.
Fat is your friend. It’s not Keto if you’re still trying to eat low fat. It will become your body’s and brain’s main energy source. Again, you want sources to be as fresh as possible. Olive oil, coconut oil, nuts and nut butters, avocados, and pure butter are excellent sources. Cook with them, put them on your salads, include them in your recipes. Do keep in mind that everyone’s body is different and as you get to know your body on Keto, you can add or cut fat as needed. If you’re not ready to truly eat high fat, moderate protein, and low carb, then revaluate your goals and decide if another type of diet is right for you.
#14: Have dinner for breakfast.
You don’t have to eat traditiional breakfasst fooods every morning. If you’re tired of eggs and have extra meat and veggies on hand, have at it! If you’re having trouble with variety for breakfast, there are recipes out there for Keto pancakes, Keto oatmeal, breakfast shakes, etc.
#15: Try intermittent fasting (IF).
IF consissts of not ingesting anything exccept for water, unsweetened coffee, and/or unsweetened tea for at least 16 hours. We already fast while we sleep, so adding a couple of hours before bed and in the morning will allow you to complete an intermittent fast easily. Some people do IF every day while others do it periodically. I liked utilizing it to get my body back into ketosis if I had been kicked out. It also helped if I was feeling bloated. Some argue that it’s not a fast if anything but water is ingested, but many people have had success even if they included coffee or tea during their fast. I liked adding heavy whipping cream to my coffee, as it’s still considered a fast on Keto. IF could also solve your breakfast dilemma if you don’t have anything to eat.
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